Cash In:
2 Rounds
Jump Rope 2 min
5x Squat Jumps
5x Donkey Kicks

Skill: Over Head Squat

Wod: CrossFit Baseball
Amrap
100m Run
1st Base: 5x Push Up
2nd Base: 10x Press
3rd Base: 10x Dips
Home: 10x OH Squat

Game: Hooverball

Cash In:
2 rounds
30m broad jump
10 push up

Skill: Squat review

WOD:
Pack: 5 rounds
200m run
15 box jump
15 goblet squat

Puppies: 3 rounds
200m run
15 box jump
15 squat

Cash In:
10x goodmorning
10x box jump
10x squat
10x sit up

Skill: DB Swing

WOD: AMRAP 15 min
200m Run
20x DB Swing
10x Push Up

Cashout: Double Under Practice

Cashin:
Row 500m
Jump Rope

Skill: Review + Push Up

WOD:
3 rounds
400m Run
15x Wall Ball
15x Press

Game: CF Golf

Cash in:
2 rounds
10 ring rows
10 goblet squats
10 tuck jumps

Skill: Rowing

Wod:
AMRAP 10 min
100m farmer carry
10 sec plank hold
10 box jump

game: "tailpipe"
P1 250m row
P2 slosh pipe hold
3 rounds, one round completed when both players have rowed

Cash in:
400m run
10 squats
10 squat jumps
10 sit ups

Skill: Press

Wod:
2 rounds
400m run
15 shoulder press
10 burpees

cash in:
2x
10m bear crawl
10m roving plank
10 tuck jumps

skill: super slow squats

WOD:
3 rounds
10 squats
10 ring rows
10 box jump @ 20"
20m bear crawl

game: CrossFit Golf

March 3, 2009

cash in:

2x

20m frog jump

10 push ups

15x sit ups

skill: squats

WOD:

4 rounds for time

100m run

15x squats

10x dips