Saturday, March 30, 2013

March 30 2013

For Time:

1 Mile Sandbag Carry (1/2 Bodyweight)

Front Squat 
3-3-3-3-3

Friday, March 29, 2013

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.

Wednesday, March 27, 2013

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

Monday, March 25, 2013

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









Sunday, March 24, 2013

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



Saturday, March 23, 2013

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

Friday, March 22, 2013

March 22 2013

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

150 Wallballs
90 Double Unders 
30 Muscle Ups




Wednesday, March 20, 2013

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

Monday, March 18, 2013

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

Sunday, March 17, 2013

March 17 2013

For Time:

30 Bodyweight Bench Press
Run 400M
20 Bodyweight Bench press
Run 800M 
10 Bodyweight Bench Press
Run 1 Mile 

Saturday, March 16, 2013

March 16 2013

3 Rounds For Time of:

20 Front Squat (135,95) 
20 Burpees 
20 Pullups

Friday, March 15, 2013

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



Wednesday, March 13, 2013

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

Monday, March 11, 2013

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:

Sunday, March 10, 2013

March 10 2013

"Nancy"

5 Rounds for time of:

Run 400M
15 overhead Squats

Rest 5 Mins Then:

Deadlift 

5-5-5-5-5




Saturday, March 9, 2013

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


Friday, March 8, 2013

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




Wednesday, March 6, 2013

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




Tuesday, March 5, 2013

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.

Sunday, March 3, 2013

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#






Saturday, March 2, 2013

March 2 2013

Mobility/ Recovery day

Roll out your body, stretch and watch this video:


Friday, March 1, 2013