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.
Thursday, March 15, 2012
Strength
3×5 Deadlift
Conditioning
For time:
45 Double unders
-THEN-
4 Rounds of:
3 Ring handstand push ups
5 Pistols (per leg)
-THEN-
45 Double unders
Wednesday, March 14, 2012
Strength
Turkish get up
Gymnastics Skill Work
Headstand, Handstand, Single arm handstand, Handstand walk, L-sit, Ring work
Conditioning
2k Row for time
Tuesday, March 13, 2012
Strength
3×5 Front squat
Conditioning
With a 12 minute clock…
6 Rounds of:
12 Wall ball (20#/14#)
12 Push ups
-THEN-
Perform as many burpees as possible in the time remaining
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
