Natural Strength CrossFit

Workout
“Michael”
Run 800m
50 Sit-ups
50 Back Extensions
3 Rounds
Post time to comments
Whiteboard

Posted on April 30th, 2009 under W.O.D.. Comments: 9

Workout
Row 1000m
25 Lunges
20 KB Swing
15 Ring Push-ups
10 Thrusters
Repeat 3x (not including the row)
Row 1000m

Post loads and time to comments
Whiteboard

Posted on April 29th, 2009 under W.O.D.. Comments: 5

Workout
5 Deadlifts
10 Box Jumps
50m Farmers Walk
5 Rounds
Post loads and time to comments
Whiteboard

Posted on April 28th, 2009 under W.O.D.. Comments: 2

Workout
“Elizabeth”
21-15-9
Squat Clean
Ring Dips
Post loads and time to comments
Elizabeth (video) CF.com
Whiteboard

Posted on April 27th, 2009 under W.O.D.. Comments: 1

Workout
100 Burpee-Pull-ups
Post time to comments
GI Jane (video) CF.com

Posted on April 25th, 2009 under W.O.D.. Comments: 5

Workout
50 Double Unders
25 Push-ups
50 Double Unders
25 Sit-ups
50 Double Unders
25 Back Extensions
50 Double Unders
25 Squats
Post times to comments
Substitution for double unders is 3x the number of regular skips.
Less is More (article) CFE
Whiteboard

Posted on April 24th, 2009 under W.O.D.. Comments: 4

Workout
“Fight Gone Bad”
Wall Ball
Sumo Deadlift Hi-Pull
Box Jumps
Push Press
Row
3 Rounds – 1 minute rest between rounds
1 minute each station, with a continuously running clock. Each station is for max reps, the rower is scored by calories.
Post total score to comments
Fight Gone Bad (video) CF.com
Whiteboard

Posted on April 23rd, 2009 under W.O.D.. Comments: 5

Workout
Run 800m for time
Max Reps Pull-ups
3 Rounds
Post run times and reps each round to comments
Whiteboard

Posted on April 22nd, 2009 under W.O.D.. Comments: 1

Workout
20 KB Swings
15 OH Squats
10 Hollow Rock
As many rounds as possible in 30 minutes
Post loads and rounds completed to comments
Whiteboard

Posted on April 21st, 2009 under W.O.D.. Comments: 2