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March, 2013  // Posts published in March, 2013

29 Mar WODs | Comments

Friday, March 29

CrossFit Games Open 13.4 As many reps in 7 mins as you can of:

  • 3 Clean & Jerks, 135/95 lbs
  • 3 Toes To Bars
  • 6 Clean & Jerks, 135/95 lbs
  • 6 Toes To Bars
  • 9 Clean & Jerks, 135/95 lbs
  • 9 Toes To Bars
  • 12 Clean & Jerks, 135/95 lbs
  • 12 Toes To Bars
  • 15 Clean & Jerks, 135/95 lbs
  • 15 Toes To Bars
  • 18 Clean & Jerks, 135/95 lbs
  • 18 Toes To Bars
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.    
  • Tabata Sprint
  The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total distance performed in all of the intervals.

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28 Mar WODs | Comments

Thursday, March 28

3 rounds for time of:

  • Run, 400 m
  • 20 Power Cleans, 95/75 lbs
  • 10 Burpee (Bar Facing)s
  • 13 Box Jumps, 24/20 in

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27 Mar WODs | Comments

Wednesday, March 27

"Randy"   For time:

  • 75 Power Snatches, 75/55 lbs
  For time:
  • 100 Lunges
*At the top of every min, stop and perform 10 Push Ups

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26 Mar WODs | Comments

Tuesday, March 26

"Fight Gone Bad" 3 rounds, 1 min per station, of:

  • Wall Ball, 20/16 lbs
  • Sumo Deadlift High Pull, 75/55 lbs
  • Box Jump, 20 in
  • Push Press, 75/55 lbs
  • Row (calories)
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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25 Mar WODs | Comments

Monday, March 25

Welcome back "Cindy" ... Complete as many rounds as possible in 20 mins of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

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22 Mar WODs | Comments

Friday, March 22

CrossFit Open 13.3 As many reps in 12 mins as you can of:

  • 150 Wall Balls
  • 90 Double Unders
  • 30 Muscle-ups
Put your tiebreak times in the notes. This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. Every rep counts in this workout. Credit will be given for partially completed rounds.

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21 Mar WODs | Comments

Thursday, March 21

Repeat for 3 rounds total, rest 2 minutes between rounds.   Complete as many rounds as possible in 4 mins of:

  • 15 Push Press, 75/55 lbs
  • 10 Sumo Deadlift High Pulls, 75/55 lbs
  • 5 Burpees

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20 Mar WODs | Comments

Wednesday, March 20

21-15-9 reps, for time of:

  • Burpee Tuck Jump
  • Pull-up
  • AbMat Sit-up
  • Double Under

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19 Mar WODs | Comments

Tuesday, March 19

5 rounds for time of:

  • 20 Kettlebell Swings, 53/35 lbs
  • Run, 400 m

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18 Mar WODs | Comments

Monday, March 18

Push Press 3x10 at 75% 1RM Rest as needed between sets.   3 rounds for time of:

  • 10 Front Squats, 95/65 lbs
  • 10 Burpees
  • Run, 200 m

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