March, 2013 // Posts published in March, 2013

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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.

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

27 Mar WODs | Comments

Wednesday, March 27

"Randy" For time:

75Â Power Snatches, 75/55 lbs

For time:

100 Lunges

*At the top of every min, stop and perform 10 Push Ups

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.

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

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.

21 Mar WODs | Comments