Thursday 3-15-2012

Warm Up:
Run 200m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Good Mornings
10 Push Ups
10 Ring Rows
10 Sit Ups
10 Tuck Jumps
Then:
Row 200m

WOD:
"Filthy Fifty"

For time:
50 Box jump, 24 inch box (W-18")
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (1 pood=36#)
50 Steps of Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (on floor)
50 Wall ball shots, 20 pound ball (W-14#)
50 Burpees
50 Double unders

Wednesday 3-14-2012

Warm Up:
Row 400m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Push Ups
10 Burpees
10 Ring Rows
STRETCH AND ROLL

Strength:
Front Squat
5-5-5-5-5

WOD:
4 Rounds for time:
10 HSPU
20 Sit Ups
30 Air Squats
Run 200m

Tuesday 3-13-2012

Warm Up:
Run 400m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Wall Balls
10 Sit Ups
10 Hip Ext
10 Ring Rows

WOD 1:
"Gymnastics Total"
1. Max Reps Pull Ups (reps)
2. Max Height Box Jump (inches)
3. Max Time Handstand Hold (seconds)
4. Max L-Sit on Parallettes (seconds)

Add 1-4 for score

WOD 2:
AMRAP 15 min
Run 200m
5 Shoot Throughs
15 Swings 70/53

Monday 3-12-2012

Warm Up:
Run 400m
Then 2 Rds:
15 Pass Throughs
10 OHS
10 Hip Ext
10 Push Ups
10 Ring Rows
Row 200m
STRETCH AND ROLL!!!

Strength:
Bench Press
5-5-5-5

WOD:
5 Rounds for time:
12 Deadlifts 135/85
9 Hang Cleans
6 Push Press

Friday 3-9-2012

Warm Up:
Row 200m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Bottom Squats
10 GHD Sit Ups (Ab-Mat for beginners)
10 Wall Balls
Then: 50 Double Unders
STRETCH AND ROLL OUT

WOD:
CrossFit Games 12.3

Workout 12 . 3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Movement Standards

This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box.

You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead.

A shoulder press, push press, push jerk or split jerk may used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together.
Each round the barbell must begin on the ground. Using a rack is not permitted.

In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point.

The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Thursday 3-8-2012

Warm Up:
Row 400m
2 Rounds:
15 Pass Throughs
10 OHS
10 Ring Rows
10 Wall Balls
10 GHD Sit Ups (beginners use Ab-Mat)
10 Bottom Presses
20 Pistols (10 Left, then 10 Right, keeping your heel on the floor)
ROLL AND STRETCH

WOD:
21-15-9
OHS 115/75
Pull Ups

Rest 5 min, then:
4X 30second Dead Hang

Wednesday 3-7-2012

Warm Up:
50 Double Unders
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Good Mornings
10 KB Swings
10 Wall Balls
3 Strict Pull Ups
STRETCH & ROLL (glutes, hams, lower back)

Strength:
Squat Cleans
5@70%, 3@80%, 1@90%

WOD:
4 Rounds for Time:
300m Row
7 DL 245/160
14 Box Jumps 24/18