CrossFit Eastvale

WOD 1/21/09

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. 

WOD 1/20/09

"Helen" 

3 rounds for time:

500m Row

KB Swings, 21 reps

Pullups, 12 reps

"Helen" is typically done with a 400m run. If you have access to a C2, attempt to row rather than run. If you keep the intensity up your grip never gets a rest!

WOD 1/10/09

Front Squat 5-5-5-5-5 reps

Rest, them complete:

150 Burpees for time

Begin with this slight variation of the Burgener Warm Up:

1) Down and up: Feet in Jumping position, hook grip, drop hips slightly keep torso erect and stand tall
2) Down and up with shoulders: same movement as Step #1 with an added shoulder shrug
3) Down and up with shoulders and elbows high and outside: same movement as Step #2 with barbell now traveling to mid chest
4) Muscle snatch: same movement as Step #3 with the barbell ending in the overhead position (*DO NOT re-bend the knees *DO NOT over rotate the shoulders *Keep barbell overhead in center of mass)
5) Transition from Jumping to Landing position: With barbell pressed overhead, transition from Jumping to Landing position => Just like C)
6) Transition from Jumping position to Overhead squat: Simply increase the range of motion of Step #5 and quickly drop into a full overhead squat from the top of your muscle snatch
7) Hang Power Snatch

Complete 3 to 5 sets of each individual movement before progressing to the next.