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March, 2014  // Posts published in March, 2014

17 Mar WODs | Comments

Monday, March 17

3 rounds, 1 min per station, of:

  • Wall Ball, 20/14 lbs, 10 ft
  • Sumo Deadlift High Pull, 75/55 lbs
  • Box Jump, 20 in
  • Push Press, 75/55 lbs
  • Row (calories)
  • Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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14 Mar WODs | Comments

Friday, March 14

CrossFit Games Open 14.3 As many reps in 8 mins as you can of:

  • 10 Deadlifts, 135/95 lbs
  • 15 Box Jumps, 24/20 in
  • 15 Deadlifts, 185/135 lbs
  • 15 Box Jumps, 24/20 in
  • 20 Deadlifts, 225/155 lbs
  • 15 Box Jumps, 24/20 in
  • 25 Deadlifts, 275/185 lbs
  • 15 Box Jumps, 24/20 in
  • 30 Deadlifts, 315/205 lbs
  • 15 Box Jumps, 24/20 in
  • 35 Deadlifts, 365/225 lbs
  • 15 Box Jumps, 24/20 in
You can put your tie break time in the notes.   1 min Challenges:
  • Sit Ups
  • Singles
Score = Total rep count  

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13 Mar WODs | Comments

Thursday, March 13

Strength:

  • Back Squat
Record your best Back Squat 1 Rep Max lift.   For time:
  • 10 Hang Power Cleans, 135/95 lbs
  • 2 Sprints, 10 m
  • 8 Hang Power Cleans, 135/95 lbs
  • 4 Sprints, 10 m
  • 6 Hang Power Cleans, 135/95 lbs
  • 6 Sprints, 10 m
  • 4 Hang Power Cleans, 135/95 lbs
  • 8 Sprints, 10 m
  • 2 Hang Power Cleans, 135/95 lbs
  • 10 Sprints, 10 m

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12 Mar WODs | Comments

Wednesday, March 12

For time:

  • Run, 400 m
-- then --
  • 50 AbMat Sit-ups
  • 10 Kettlebell Swings, 53/35 lbs
  • 40 AbMat Sit-ups
  • 20 Kettlebell Swings
  • 30 AbMat Sit-ups
  • 30 Kettlebell Swings
  • 20 AbMat Sit-ups
  • 40 Kettlebell Swings
  • 10 AbMat Sit-ups
  • 50 Kettlebell Swings
-- then --
  • Run, 400 m

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11 Mar WODs | Comments

Tuesday, March 11

Strength:

  • Record your best Push Press 1 Rep Max lift.
  Complete as many rounds as possible in 10 mins of:
  • 10 Ground To Overheads, 95/65 lbs
  • Run, 200 m

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10 Mar WODs | Comments

Monday, March 10

Strength: Power Clean

  • Record your best Power Clean 1 Rep Max lift.
"The Chief" For 5 cycles: AMRAP in 3 mins of:
  • 3 Power Cleans, 135/95 lbs
  • 6 Push-ups
  • 9 Air Squats Rest
1 min between each cycle. For each cycle restart the AMRAP.

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07 Mar WODs | Comments

Friday, March 7

As many reps in 3 mins as you can of: 2 rounds of:

  • 10 Overhead Squats, 95/65 lbs
  • 10 Chest-to-bar Pull-ups
  • If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12.
  • If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14.
  • If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 16.
  • Follow the same pattern until you fail to complete both rounds within 3 minutes.
Post your total reps completed.

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06 Mar WODs | Comments

Thursday, March 6

Happy Birthday Courtney & Cindy! 4 rounds for time of:

  • 30 Air Squats
  • 20 Power Cleans, 135/95 lbs
  • 10 Pull-ups
  • Run, 400 m

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05 Mar WODs | Comments

Wednesday, March 5

Strength:

  • Record your best Deadlift 1 Rep Max lift.
  Complete as many rounds as possible in 10 mins of:
  • 10 Push-ups
  • 10 AbMat Sit-ups
  • 10 Kettlebell Russian Twists, 53/35 lbs

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04 Mar WODs | Comments

Tuesday, March 4

For time:

  • Row, 1000 m
  • 50 Thrusters, 45/35 lbs
  • 30 Pull-ups

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