Strength: Weighted Dips 5×5
WOD
“Dancing Geisha”
3RFT
- 6 Deadlifts (275/185)
- 12 Box Jumps (24/20)
- 18 Toes to Bar
Rest 5 minutes
“Annie”
50-40-30-20-10
- Double Unders
- Ab-Mat Sit-ups
WOD
Monday 3/11/13
Basics:
3 RFT
- 11 Box Jumps
- 11 Squats
- 11 Walking Lunges
- 11 Wall Balls
- 11 KBS
- 11 Push-ups
- 11 Sit-ups
- 11 Box Dips
*Cash-out: 29 Burpees
CrossFit:
WOD:
3 RFT
- 11 OHS (95/65)
- 11 Hang Cleans (95/65)
- 11 Thrusters (95/65)
- 11 Back Squats (95/65)
- 11 Push Press (95/65)
- 11 Wallballs (20/14)
- 11 OHWL (45/25)
- 11 Pull-ups
- 11 K2E
- 11 HRPU
- 11 Back Extensions
*Cash-out: 29 Burpees
Friday 3/8/13
Strength:
Deadlifts 5x3x1x1x1
CrossFit WOD:
“Cindy”
(20 minute AMRAP)
5 Pull ups
10 Push ups
15 Squats
Basics WOD:
(20 minute AMRAP)
5 Kettlebell swings
10 Push ups
15 Squats
Thursday 3/7/13
CrossFit Games Open WOD#1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
The OPEN is Upon Us!!
http://games.crossfit.com/video/open-upon-us
(cut and paste link into your browser)
Wednesday 3/6/13
Strength:
10 min to work on weakness..
CrossFit WOD:
500 meter row
10 pull ups
20 box jumps (24/18)
30 push ups
40 hollow body sit ups
50 kettle bell swings (70/35)
60 ab mat sit ups
70 air squats
500 meter row
Basics WOD:
21-18-15-12-9-6-3
Air squats
Kettle bell swings
Sit ups
Tuesday 3/5/2013
Strength
On the 2nd Minute for 10 min
3 consecutive squat cleans followed by 3 consecutive push-jerks
Start at 125/85 and add weight each round if possible
WOD
6 Rounds for time
5 Squat Cleans 155/105
10 Toes to Bar
15 Box Jumps 20/24
“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” — Yuri Vlasov, Soviet Weightlifter
Monday 3/4/13
Strength:
ON THE MINUTE EVERY MINUTE FOR 10 MINUTES
3 Back Squats 135/95 (Basics: KB Goblet Squats 35/15)
5 HSPU (Basics: Hand Release Push Ups)
WOD BUY IN:
**Buy in for everyone**
3 Continuous Rounds
-45 seconds of sit ups
-45 seconds of a plank
-45 seconds of leg lifts
CrossFit WOD:
15-12-9-6-3
Power Snatch 95/65
Wall Balls 20/14
Pull Ups
Basics WOD:
12 Minute AMRAP
10 Wall Balls
10 Air Squats
10 Box Jumps
