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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 05-04-2007, 08:15 PM   #1
Chris Mayo
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Location: McChord AFB  WA
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This is one a buddy of mine and I came up with and after a little tweaking, it's pretty rough:

The Rudy

1mi run, 21 bench press, 21 deadlift, 21 dumbell shoulder press
1/2mi run, repeat all for 15 reps
1/4mi run, repeat all for 9 reps

Good full body thrasher and hits the heart and lungs hard!
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Old 05-10-2007, 06:00 AM   #2
Randy Kite
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Good stuff!

My crew and I did this one last evening.

Team Balls

All exercise are done with a medicine ball.
Ball push-ups 20
Ball squat thrusters 20
Wall Ball sit ups 30
Vertical ball swing (ala kettle bells) 20
Lateral Ball sit-ups 30
Ball Stability boards (push up position with hands on a ball) 20 sec.

Four rounds decreasing by 1/5 each round.
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