Monday 3-19-2012

Warm Up:
Row 400m
Then 2 rounds:
15 Pass Throughs
10 OHS
10 Good Mornings
10 Bottom Presses
10 Burpees
STRETCH AND ROLL

Strength:
Deadlift
3-3-3-3

WOD:
30-20-10
Box Jumps 30/24
Ring Dips
SDHP 95/65

Saturday 3-17-2012

WOD:

Teams of two

6 min AMRAP

Max meters row (500 cap)

KB swings 24/16Kg

Count number of swings performed while teammate rows 500 m

switch back and fourth every 500 meters until 6 min is up

count total swings and total meters combined by both Athletes.

Rest 3 min

6 min AMRAP

Box jumps 24/18

Clean & Jerk 95/55lbs

When athlete can no longer perform tap and go C&J, athletes must switch exercises

Count total reps in the 6 minutes

Rest 3 min

6 min AMRAP

Pullups

HR Push ups

When athlete drops from the bar, then teammate performing push ups switches to pull ups and pull up athlete goes to push ups.

Switch back and fourth for 6 min. Count total reps

Total reps for all!!!

Friday 3-16-2012

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

WOD:
CrossFit Games 12.4
Complete as many rounds and reps as possible in 12 min:
150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups (Jumping Pull Ups for scaling)

Good Luck!!!

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