Sunday, April 1, 2012
“The Chief“
Max rounds in 3 minutes of:
3 Power cleans (135#/95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Thursday, March 29, 2012
Conditioning
As many double unders as possible in 10 minutes. Every time the rope gets snagged, run 200m.
Volume Training
Day 1
Wednesday, March 28, 2012
Hero WOD Mash up
For time:
1 Round of “Rankel”
6 Deadlift (225#/160#)
7 Burpee pull ups
10 KB swings (70#/55#)
200m Run
– 1 MINUTE REST –
1 Round of “Hammer”
5 Power clean (135#/95#)
10 Front squat (135#/95#)
5 Push jerk (135#/95#)
20 Pull ups
– 1 MINUTE REST –
1 Round of “Hansen”
30 KB swings (70#/55#)
30 Burpees
30 GHD sit ups
– 1 MINUTE REST –
1 Round of “Wilmot”
50 Squats
25 Ring dips
Tuesday, March 27, 2012
Strength
5×3 Overhead squat
Conditioning
20-16-12-8-4 reps of:
Weighted step ups (95#/65#)
Toes through rings
Sunday, March 25, 2012
2012 CrossFit Games Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100#/65#)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100#/65#)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100#/65#)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100#/65#)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100#/65#)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100#/65#)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100#/65#)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Saturday, March 24, 2012
2 Rounds for time of:
500m Row
150′ Bear crawl
20 Burpee box jumps (20″)
200m Farmer’s carry (110#/70#)
