20120330 Friday

Warm Up: Basic
Skil/Strength:
WOD: 6 Rounds of
20 air squats
42" wall scale
60 yd dash
10 sit-up2push-ups
60 yd dash

Thursday 20120329

Warm up:basic
Skill/Strength:
WOD: 21-15-9
Overhead squat 115#( how ever you can get it overhead, snatch or clean&press, each rep starts from the ground)
Double Crunch sit ups

Wednesday 20120328

Warm up: Basic
Skill/Strength: Bench Press max 1-1-1
WOD: Row 1000m
run 400m with 50# duffle bag
50 double unders
stack and unstack 2-45/25# plates on 24" box 20 times
20 box jumps 30"/24"

Friday 20120323

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps 3 Chest to bar Pull-ups
100 pound Thruster, 6 reps 6 Chest to bar Pull-ups
100 pound Thruster, 9 reps 9 Chest to bar Pull-ups
100 pound Thruster, 12 reps 12 Chest to bar Pull-ups
100 pound Thruster, 15 reps 15 Chest to bar Pull-ups
100 pound Thruster, 18 reps 18 Chest to bar Pull-ups
100 pound Thruster, 21 reps 21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Thursday 20120322

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Wednesday 20120321

CrossFit Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar

Tuesday 20120320

CrossFit Games Open Workout 12.2 Announced:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Monday 20120319

CROSSFIT OPEN 12.1
Warmup: Basic
As Many BURPEES As Possible in 7 Minutes
Workout Description:

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 minutes.

Friday 20120316

Warmup: Basic
Skill/Strength: 10 Muscle ups
WOD: 10 MIN AMRAP
-Row 200m
-20 Sprinter toe touches
-10 situps2pushups (feet stay in same location entire exercise, lay flat on back with knees bent 90 degrees-sit up- lean forward-walk hands forward to push up position-lower your body-push up- that's 1-walk hands back- sit on your butt - and lay back touching shoulder blades - reapeat

Thursday 20120315

Warm up: basic
Skill/Strength: 3 x 1 minute bench press max reps with 45/35# bar
WOD: 40-30-20-10
-Pull ups
-Ring dips
-k2e on abmat (highside of mat w/hands behind head)

Wednesday 20120314

Warm up: Basic

WOD: "CRAPS" 12-11-7-3-2
-Front Squats 135/95#
-KB swings 53/35#
-Double Unders

Tuesday 20120313

Warm up: Basic
Skill/Strength: 1 MIN Push up Drill/ Sit up Drill
WOD: 10 MIN AMRAP
20 Ab Mat Sit ups
 10m Medball Shuffle 20#/12#
20 C2F Push ups
 10m Walking Lunges with Medball overhead 20#/12#

Monday 20120312

Warm Up: Basic
Skill/Strength: 10 tire flips
WOD: 4 rounds of:
50 HEAVY Weighted Jumpropes
20 Box Jumps 24/20"
25 Tire Slams
10 Deadlifts 185/135#
500m Run

Friday 20120309

Warm up: basic
Skill/Strength: ladder drills
WOD: Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

Wednesday 03/07/2012

Warm up: Basic

WOD: 10-9-8-7-6-5-4-3-2-1

Overhead squats for ground 65lbs/35lbs

Spiderman push up (L+R=1)

Tuesday 03/06/2012

Warm up: Basic

WOD: 1 rd for Time

Row 800m (resistance set to 10)
100 Burpee's Pull Ups (C2F on the down and chin above on the up)

Monday 03/05/2012

Warm up: basic
WOD: one round for time
1 mile run
30 KBS 35#
30 ab mat sit ups
30 deadlifts 155#
30 box jumps 20"
30 push press 95"
1 mile run

Friday March 2, 2012

Warm up: Basic
Skill/Strength: 3-2-1 Deadlift Max
WOD: 10 Min AMRAP
20 Toes2Bar
10 GHD Sit ups
5 KBS 53/35#
1  Box Jump 36"