March 31 2013

Rest Day 

March 30 2013

For Time:

1 Mile Sandbag Carry (1/2 Bodyweight)

Front Squat 

3-3-3-3-3

March 29 2013

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

SKIP TO 18 MINS IN THIS VIDEO FOR THE WOD

March 28 2013

Rest Day 

13.4 Standards

March 27 2013

100 Pushups for time

Then:

Complete as many rounds as possible in 12 minutes of:

75 pound Sumo Deadlift High-Pull, 6 reps

75 pound Front squat, 6 reps

75 pound Shoulder press, 6 reps

Then:

Ring Dips 

8-8-8-8-8

Ring Pullups

4-4-4-4-4

*Rest as needed between sets

March 26 2013

Rest Day 

Video: DO YOU EVEN LIFT?

March 25 2013

For Time:

20 Squat cleans 135#

30 Toes to Bar

400 Meter run

Rest 5 Minutes then:

Squat Snatch 

1-1-1-1-1-1-1

March 24 2013

Every minute on the minute perform for 12 Minutes

1 HSPU

10 Double Unders

*Increase HSPU every minute by 1

Unstable Bench

6-6-6-6-6

Bench Press

5-5-5-5-5

March 23 2013

2 Rounds for Time of:

Run 400M

50 Situps

Run 400M

25 KB Swings 55#

Rest 5 Min Then:

Deadlift

5-5-5-5-5

*Start at 245# and add 20# per set

March 22 2013

As many rounds and Reps as Possible in 12 Minutes of:

150 Wallballs

90 Double Unders 

30 Muscle Ups

March 21 2013

Rest Day 

March 20 2013

"The man who can drive himself further once the effort gets painful 

is the man who will win."

- Roger Bannister

Back Squat

5-3-3-3-3

Double Unders

Max Reps in 2 Minutes

"FRAN"

21-15-9

Thruster 95#

Pullup

CLICK HERE FOR MONDAYS WOD VIDEO

March 19 2013

Rest Day 

March 18 2013

100 Situps for Time

Rest 2 Mins Then:

18,15,12,9,6,3 Reps of:

Overhead Squat 95Lbs

Sumo Deadlift High Pull 72Lb KB

Rest 5 Min Then: 

Barbell Row

5-5-5-5-5

March 17 2013

For Time:

30 Bodyweight Bench Press

Run 400M

20 Bodyweight Bench press

Run 800M 

10 Bodyweight Bench Press

Run 1 Mile 

March 16 2013

3 Rounds For Time of:

20 Front Squat (135,95) 

20 Burpees 

20 Pullups

March 15 2013

As many Rounds and Reps as possible in 10 Minutes of:

5- Shoulder to Overhead - 115#

10- Deadlifts - 115#

15- Box Jumps 24"

* Arms, hips and knees must be locked out on shoulder to overhead

* Full knee and hip extension must happen on top of box

March 14 2013

Rest Day 

March 13 2013

4 Rounds for time:

3 Deadlifts 315#

6 HSPU

9 Power Cleans 135#

12 Burpees

15 KB Swings 55#

18 Pushups

*Rest Exactly 2 Minutes Between Rounds

Strict Press
3-3-3
Push Press
5-3-3

March 12 2013

Rest Day 

March 11 2013

Every minute on the minute for 18 Minutes

Even Minutes: 15 Box Jumps

Odd Minutes: 3 rep Bench press @ 185

Then:

Back Squat

5-5-5-5-5

Listen to these Clowns:

Or This guy:

March 10 2013

"Nancy"

5 Rounds for time of:

Run 400M

15 overhead Squats

Rest 5 Mins Then:

Deadlift 

5-5-5-5-5

March 9 2013

"Annie"

Reps of 50-40-30-20-10 for time of:

Double unders

Situps

*If you don't have double unders down yet, do double the reps of single jumps

March 8 2013

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

March 7 2013

Rest Day 

and WATCH THIS

March 6 2013

As many Rounds as Possible in 15 Minutes of:

25 - 1,2,3,2 Punch Combos

8 - Overhead Kettlebell Swings

8 - Ring Pushups

200 Ft Farmers Carry 100#

Rest 5 Mins Then:

Front Squat 

5-5-5-5-5

* 5 Strict Pull ups immediately after each set of 5 front squats

March 5 2013

Rest Day 

If you must workout, Run 3 Miles for time and note time because it will come up again soon.  The schedule for the next five weeks to will be:

Monday: On

Tuesday: Rest

Wednesday: On 

Thursday:Rest

Friday: CrossFit Open Workout

Saturday: On

Sunday: On 

This workout/rest schedule is built so that best performance on Fridays Wod is achieved.

March 4 2013

21-15-9 For Time Of:

Back Squat 155#

Deadlift 155#

Box Jump (24" box)

Rest 5 Mins Then:

Strict Press

5-5-5-5-5

March 3 2013

7 Min Time cap in the ladder:

3 Thrusters 100#

3 Chest to bar Pullups

6 Thrusters 100#

6 Chest to bar Pullups

9 Thrusters 100#

9 Chest to bar Pullups

12 Thrusters 100#

12 Chest to bar Pullups

15 Thrusters 100#

15 Chest to bar Pullups

18 Thrusters 100#

18 Chest to bar Pullups

21 Thrusters 100#

21 Chest to bar Pullups

Your score is how far into the ladder you get after the 7 Mins is up.

Rest 5 Mins Then:

Every minute on the minute for 10 Minutes complete:

3 Squat cleans 135#

March 2 2013

Mobility/ Recovery day

Roll out your body, stretch and watch this video:

March 1 2013

Rest Day

(No really, rest your shit!)