WODs

Tuesday 4/2/13

paul_mu

Strength: Front Squats

3 x 3.2.1

*One set = 3 reps, rest 30 seconds, 2 reps, rest 30 seconds, 1 rep. Go heavy.

Conditioning: 3 Rounds for Time

20 Wall Ball Shots

400m Run

10 Chest to Bar Pull-Ups*

*Advanced do 5 Muscle-Ups

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Monday 4/1/13

630_situps

Strength:

Power Clean: 5-5-3-3-1-1-1 (1 RM)

*In between sets work to a 1RM Weighted Pull-Up

Conditioning: Death by Clean and Swings

Every 30 seconds, complete 1 Power Clean (70% 1RM) and KB Swings

*Start with 1 KB swing and continue by adding 1 rep at every 30 second interval. Continue until you fail to complete the required number of KB swings within the 30 sec interval.

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Saturday 3/30/13

CrossFit_Easter-Bunny-450x300

Easter Egg Hunt WOD!

All of our morning classes are getting together for a fun and family-friendly WOD! Come on out and join us at 8:30!!

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Friday 3/29/13

johng

5AM, 6AM, 9:30 AM Classes Only Today!

Strength: 4 Rounds

False Grip Ring Rows x 6 Reps

With a false grip, pull rings to chest at normal speed, then take 3 seconds to fully extend arms and return to start position.

Weighted Front Plank x 50-40-30-20 seconds (increase weight each round)

Conditioning:

200m Farmer’s Carry

100 ft. Bear Crawl (2 lengths)

20 Goblet Squats

100 ft. Bear Crawl

15 Goblet Squats

100 ft. Bear Crawl

10 Goblet Squats

200m Farmer’s Carry

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Thursday 3/28/13

Games2013_Open13.4Announcement_Rotator

Strength: Back Squat

5-5-3-3-3

Conditioning:

CF Open WOD 13.4

7 min AMRAP:

3 Clean and Jerks (135/95 lbs)

3 Toes to Bar

6 Clean and Jerks

6 Toes to Bar

9 Clean and Jerks

9 Toes to Baar

… and so on up the ladder increasing by 3 reps each set

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Wednesday 3/27/13

don_sledge

Skill: Toes to Bar / Knees to Elbows

Conditioning: Partner WOD

Complete the Following for Time:

400m Sledgehammer Run (together)

80 Sledge Swings

20 Burpees

90 American KB Swings

20 Burpees

100 Calorie Row

20 Burpees

*Partners must split reps in half and can alternate as needed. Once the KB is picked up, it cannot touch the ground again.

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Tuesday 3/26/13

natalieclean

Strength: Power Clean and Jerk

Build to a Heavy Single

LAX Ball Lats and Traps

Conditioning: “Grace”

30 Clean and Jerks for Time (135/95 lbs)

+

Recovery Run (not for time) and Mobility

To check your previous Grace time from 2/13/13, click here to sign in, then click “Results” and “Benchmarks”

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Monday 3/25/13

splash_dash

Strength: 5 Rounds

2 Hang Snatch Pulls + 2 Hang Power Snatch

3 Tall Box Jumps

Conditioning: “Annie”

50-40-30-20-10 Reps for Time of:

Double-Unders

Sit-Ups

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Sunday 3/24/13

leprechaun_fest

Strength: Weighted Pull-Ups

5 x 2 – Find a 2 Rep Max

Conditioning: 12 min AMRAP

Run 100m

1 Clean and Jerk (135/95 lbs)

Run 100m

2 Clean and Jerks

Run 100m

3 Clean and Jerks

… and so on

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Saturday 3/23/13

don_oz

WOD: Teams of Three

Each Person rotates through the following for 5 rounds.

1 min Row for Calories

1 min Ring Dips

1 min Ground to Overhead with Plate (45/35 lbs)

1 min Rest

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