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March, 2014  // Posts published in March, 2014

31 Mar WODs | Comments

Monday, March 31

Strength

  • Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.   7 rounds for time of:
  • 10 Wall Balls, 20 lbs
  • 10 Pull-ups
  Post total time.

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28 Mar WODs | Comments

Friday, March 28

CrossFit Games Open 14.5 21-18-15-12-9-6-3 reps, for time of:

  • Thruster, 95/65 lbs
  • Burpee (Bar Facing)

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27 Mar WODs | Comments

Thursday, March 27

Time Trial:

  • Run 1 mi
This is an all out effort for time.   1 Minute Challenge
  • Burpees
  Max Effort
  • Pull Ups

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26 Mar WODs | Comments

Wednesday, March 26

Strength:

  • Record your best Front Squat 1 Rep Max lift.
  Complete as many rounds as possible in 12 mins of:
  • 4 Shoulder Press, 75/55 lbs
  • 8 Sumo Deadlifts, 75/55 lbs
  • 12 Front Squats, 75/55 lbs

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25 Mar WODs | Comments

Tuesday, March 25

For time:

  • 10 Burpees
  • 20 Pull-ups
  • 30 Box Jumps, 24/20 in
  • 40 Sit Ups
  • 50 Wall Balls, 20/16 lbs
  • 60 Kettlebell Swings, 53/35 lbs
  • 70 Push-up (hand release)s
  • Run, 800 m

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24 Mar WODs | Comments

Monday, March 24

Strength:

  • Record your best Snatch 1 Rep Max lift.
  12-9-6-3 reps, for time of:
  • Power Snatch, 95/65 lbs
  • Burpee

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21 Mar WODs | Comments

Friday, March 21

CrossFit Games Open 14.4 As many reps in 14 mins as you can of:

  • 60 Row (calories)
  • 50 Toes-to-bars
  • 40 Wall Balls, 20/14 lbs, 10/9 ft
  • 30 Cleans, 135/95 lbs
  • 20 Muscle-ups

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20 Mar WODs | Comments

Thursday, March 20

"Fran" 21-15-9 reps, for time of:

  • Thruster, 95/65 lbs
  • Pull-up

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19 Mar WODs | Comments

Wednesday, March 19

Strength

  • Row 1 km
This is an all out effort for time.   "Karen: For time:
  • 150 Wall Balls, 20/16 lbs

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18 Mar WODs | Comments

Tuesday, March 18

5 rounds for time of:

  • Run, 400 m
  • 21 Deadlifts, 185/135 lbs
  1 min Challenge
  • Push Ups
  • Squats

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