WOD's for the Week

Now that Phillip has returned to his post I am responsible for choosing the WOD's again. Mine are mostly from the main CrossFit.com site this week. I am adding some skills work before the WOD because when Dylan included that I heard lots of positive feedback from many of you. Let me know if you like it or not this week too.

MONDAY 2-27-12 (Burpee Day 58)
Skill: Do Handstand on the wall near the restroom and walk sideways the length of that wall and back. If you are still working on getting up on the wall practice Wall Walks on the mats by the dip stand.
WOD
21-15-9 reps for time of:
Power Clean (115, 75)
Thruster (115, 75)

TUESDAY 2-28-12 (Burpee Day 59)
Skill: Max Box Jump
WOD
Front Squat
3-3-3-3-3
Then AMRAP in 9 minutes of:
9 Front Squats @ 75% of today's max
18 Ring Dips
27 Abmat Sit-ups

WEDNESDAY 2-29-12 (Burpee Day 60)
Skill: Max Deadlift
WOD
8 Rounds for time of:
10 Burpees*
15 Jumping Alternating Lunges*
20 Double Unders*
25 Yard Shuttle Run
Rest 90 seconds
*Leap Year Day!

THURSDAY 3-1-12 (Burpee Day 61)
Skill: Ring Pull-ups and/or Muscle-up Transitions
WOD
"Griff"
2 Rounds of:
800 Meter Run (forward)
400 Meter Run (backward)

FRIDAY 3-2-12 (Burpee Day 62)
Skill: I don't know yet
WOD
7 Rounds for time of:
1 Rope Ascent
10 Wall Ball Shots (20, 14)
15 KB Swings (53, 35)
20 Double Unders

SATURDAY 3-3-12 (Burpee Day 63)
Make-up a day you missed, Share the Pain with friends or Make up a whole new workout. It's always a surprise and a lot of fun.

Keep going with the Burpees! You are on the last half of the days. You can finish this. Just don't let the day go by without getting your Burpees done. They really add up fast now if you get behind. Good Luck!