Sunday, March 11, 2012
2012 CrossFit Games Open WOD 12.3
As many reps as possible in 18 minutes of:
15 Box jumps (24″/20″)
12 Push press (115#/75#)
9 Toes to bar
Saturday, March 10, 2012
Partner WOD
4 Rounds for time of:
30 Wall ball
10 Wall climbs
30 Grasshoppers
400m run
Thursday, March 8, 2012
Strength
3×5 Deadlift
Conditioning
8 Rounds for time of:
5 Toes to bar
10 Overhead walking lunges (45#/25#)
15 Unbroken double unders
Wednesday, March 7, 2012
Strength
3×5 Weighted pull up
Conditioning
6 Rounds:
Run 200m
Rest 1 minute in between rounds
♦ compare to 01/10/12 ♦
Tuesday, March 6, 2012
Three rounds of:
Wall ball (20#/14#), 10 ft target (Reps)
Sumo deadlift high-pull (75#/55#) (Reps)
Box Jump, 20″ box (Reps)
Push-press (75#/55#) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Sunday, March 4, 2012
2012 CrossFit Games Open WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (75#/45#)
30 Snatch (135#/75#)
30 Snatch (165#/100#)
Snatch (210#/120#), as many reps as possible
Saturday, March 3, 2012
8 Individual 2 minute AMRAPs of:
4 Strict pull ups
8 Ring push ups
2 Fifty foot bear crawl
Rest 2 minutes in between rounds
