Tuesday 3-6-2012

Warm Up:
Row 400m
Then 2 Rounds:
15 Pass Throughs
10 Overhead Squats
10 Knees to Elbow
10 Supermans
10 Wall Balls
5 Burpees

WOD: For Time:
21-18-15-12-9-6-3
Push Press 95/65
Walking Lunges w/plate held at chest 45/25
Ab-Mat Sit Ups

Rest 5-7 min

Optional:
3X1min plank holds
w/ 30sec rest between planks

Monday 3-5-2012 HAPPY BIRTHDAY KAITLYN!!!

Warm Up:
2 Rounds of:
Run 200m
10 Pass Throughs
10 Overhead Squats
10 Ring Rows
10 Push Ups
10 Supermans
10 Box Jumps
1 Rope Climb
STRETCH AS NEEDED
(Stretch lower back, shoulders, quads, hams)

Strength:
Thruster
3-3-3-3

WOD:
6 Rounds for Time:
5 Burpees
10 Ring Push Ups
15 KB Swings 70/53
20 Wall Balls 20/14

Friday 3-2-2012

Warm Up:
Row 200m
15 Pass Throughs
10 Overhead Squats
10 Ring Rows
10 Bottom Presses
2 Wall Climbs
Run 200m
15 Pass Throughs
10 Overhead Squats
2 Wall Climbs
3 KB Arm-Bar Stretch each arm

Choose one...
WOD 1:
12.2 Games WOD

Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

WOD 2:

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

Thursday 3-1-2012

Warm Up:
2 Rounds:
Run 200m
10 Pass Throughs
15 Overhead Squats
10 Hip Extensions
5 Handstand Push Ups
1 Rope Climb
STRETCH AS NEEDED

Skill:
Roll Up into Pistol

WOD:
5 Rounds for Time:
15 Tuck Jumps
100m Shuffle Run(50m down, 50m back; switch lead legs each 50m)
10 Thrusters 115/75
Outside WOD, NO RACK

Wednesday 2-29-2012

Check out the link below for the clean and jerk. Whether you do a split clean and jerk or not, it's a great demo of how to receive the bar in the jerk.

Warm Up:
2 Rounds of:
Run 200m
10 Pass Throughs
10 Overhead Squats
10 Good Mornings
5 HSPU
Leg Swings- 10 each leg
STRETCH AS NEEDED

Strength:
DL
3-3-3-3

WOD:
AMRAP 12 min
3 Clean and Jerks 145/95
then 2 rounds of:
3 Ring Rows
6 Push Ups
9 Box Jumps 24/18

http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.mov

Tuesday 2-28-2012

Warm Up:
Run 200m Forward
Run 200m Backward
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Ring Rows
10 Sit Ups (on GHD)
10 Hip Extensions
STRETCH AS NEEDED!

WOD:
4 Rounds for Time:
Run 400m
15 Pull Ups
15 Burpees

Monday 2-27-2012

Warm Up:
Row 400m
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Hip Extensions
10 Push Ups
10 Ring Rows
Stretch as needed!

Strength:
Back Squat
3-3-3-3

WOD:
AMRAP 15 MIN:
20 Air Squats
15 KB Swings 70/53
5 Shoot Throughs