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#)
Thursday, March 22, 2012
Strength
3×5 Deadlift
Conditioning
For time:
100 Sumo deadlift high-pull (95#/65#)
At the top of every minute perform 10 lateral bar hops.
Wednesday, March 21, 2012
5 Rounds for time of:
5 Pull ups
10 Overhead squats (95#/65#)
15 Sit ups
400m Run
Tuesday, March 20, 2012
Strength
5×3 Push jerk
Conditioning
AMRAP in 15 minutes of:
200m Run
10 Right arm KBS (55#/35#)
10 Clapping push ups
10 Left arm KBS (55#/35#)
Sunday, March 18, 2012
2012 CrossFit Games Open WOD 12.4
As many reps as possible in 12 minutes of:
150 Wall ball (20#/14#)
90 Double unders
30 Muscle ups
Saturday, March 17, 2012
3 Rounds for total reps of:
1 Minute of max log flips – Rest 17 seconds
1 Minute of max sit ups – Rest 17 seconds
1 Minute of max KB swings (55#/35#) – Rest 17 seconds
1 Minute of max box jumps (36″/24″) – Rest 17 seconds
***There will also be a special 12:00 WOD today with a St. Patty’s Day twist***
Parking may get interesting as the day goes on because of the bar’s block party, but we’ll be open.
