Strength
Bench Press 5×5,3,3,1,1,1
WOD
3 Rounds for time
22 hand release push ups
22 KB 1 arm clean and press(11 pr arm) 35/25
22 V ups
Cash out 13 Hand stand walk ups
HAPPY BIRTHDAY GEORGE!!!!!!!!!
WOD
THURSDAY 3/21/2013
Workout 13.3
12 minute AMRAP of:
150 Wall balls 20/14
90 Double-unders
30 Muscle-ups
Wednesday 3/20/2013
Strength
Front Squat 5×5
WOD
15 min AMRAP
5 front Squat
10 Burpee Jumpover
15 Box Jumps
Tuesday 3/19/13
Strength:
Thrusters 5×3
CrossFit WOD:
4 Rounds for Time
10 Thrusters (95/65)
10 Toes to Bar
10 Hand Release Push Ups
10 KB Swings
CASH OUT: 1k Meter Row -OR- 800 Meter Run
Monday 3/18/2013
Strength
Pendlay Row 5×5 Rep must be dead stop off the ground
Followed by 10 min ab work coach’s choice
WOD
21-15-9
Hang Snatch 95/65
Chin-up
Never Be Afraid of Failure, Be Deathly Afraid of Never being
Friday 3/15/13
Strength/Skill:
Front Squats
CrossFit WOD:
“Karen”
For Time:
150 Wall Ball Shots (20lb Ball)
Basics WOD:
Buy in: 500 Meter Row
3 Rounds For Time:
30 Air Squats
25 Sit Ups
20 KB Swings
15 Burpees
10 Jump Ropes
5 Pull Ups
Happy Belated Birthday Karen! Cut and Paste in your browser… http://www.youtube.com/watch?v=1fDtP777hQ4
THURSDAY 3/14/2013
Workout 13.2
10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch
***This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds.
Wednesday 3/13/2013
Basics
Strength
On The minute for 10 minutes
5×5 One Arm KB Strict Press 35/15
5 KB Goblet Squats 45/25
WOD
3 Rounds For Time
200 meter run
10 wall balls
200 meter run
10 ball slams
200 meter run
10 sit ups
200 meter run
10 pull ups
Crossfit
Strength
On the 2nd minute for 10 minutes
3 Hang clean and press/jerk add weight each round
5 Chest to bar pull ups
WOD
For time
15-12-9-6-3
Medicine Ball cleans 20/14
Ball slams
KB SDHP 35/55
It never gets easier, you just get stronger.
