MARCH 29, 2013

7 minute AMRAP of:

3 Clean and jerk 135/95

3 Toes-to-bar

6 Clean and jerk 135/95

6 Toes-to-bar

9 Clean and jerk 135/95

9 Toes-to-bar

12 Clean and jerk 135/95

12 Toes-to-bar

15 Clean and jerk 135/95

15 Toes-to-bar

18 Clean and jerk 135/95

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MARCH 28, 2013

High Bar Back Squat
3, 3, 3RM
Rest 2 mins btw sets

Extra Credit: 4x4 Lateral Hurdle Hops

MARCH 27, 2013

All Levels
For Time:

10-1 ladder 

Man Maker 40/25

Cal Row

MARCH 26, 2013

Advanced

15 min AMRAP:

50 Air Squat

15 Deadlifts 225/155

Run 200m 

Intermediate

15 min AMRAP:

50 Air Squats

15 Deadlifts 185/125

Run 200m

Beginner

15 min AMRAP:

50 Air Squat

15 Deadlifts 155/105

Run 200m

MARCH 25, 2013

Advanced

Snatch

15 mins to establish

a 1RM

then:

3x30 Hip Extensions

Rest :60 btw sets

Beginner/Intermediate

Power Snatch 

15 mins to establish 

a 1RM

then:

3x12-15 Hip Extensions

Rest :60 btw sets

MARCH 22, 2013

AMRAP in 12 mins:

150 Wall Balls (20#/10')(14#/9')

90 Double Unders

30 Muscle Ups

MARCH 21, 2013

ADV

Clean and Jerk 

1, 1, 1, 1, 1, 1, 1RM

rest 2 - 3 ins btw sets

BEG/INT

Power Clean and Jerk

1, 1, 1, 1, 1, 1, 1RM

rest 2 - 3 mins btw sets

MARCH 20, 2013

ADV

5 Rounds for Time:

400m run

30 Wall Balls 20/14

30 Double Unders

BEG/INT

5 Rounds For Time:

400m Run

30 Wall Balls

60 Single Unders

MARCH 19, 2013

ADV

AMRAP in 10 mins:

6 Deadlift 275/185

6 HSPU, 6" Deficit

INT

AMRAP in 10 mins:

6 Deadlifts 225/155

6 HSPU

BEG

AMRAP in 10 mins:

6 Deadlifts 205/135

12 HSPU off a Box

MARCH 18, 2013

ADV

4 Rounds For Time:

5 Power Clean 135/95

5 Front Squat 

5 Jerks

5 MU/5 C2B

INT

4 Rounds For Time:

5 Power Clean 115/75

5 Front Squat

5 Jerks

5 CTB Pull Ups

BEG

4 Rounds For Time:

5 Power Cleans 95/45

5 Front Squat

5 Jerks

5 Pull Ups

MARCH 14, 2013

Snatch Complex for 1RM

Snatch Pull + Power Snatch

7 x 1

2 mins rest between sets

MARCH 13, 2013

Beginner/All Levels

3 RFT:

8 Dumbbell Power Snatch

(8 each arm @50/25)

8 Toes-To-Bar

Run 200m 

*DB must touch ground every rep

Firebreather WOD

*Pick One depending on Schedule/Need.

1. Active Rest 
10-15 min Row or Run + 10-15 min Mobility

2. Goat Work 
10-20min EMOM:

Even: Pick 1 movement

Odd: Pick 1 movement

3. WOD
10 RFT:

250m Row

5 Overhead Squat 135/95

MARCH 11, 2013

Tag Team Fight Gone Bad

3 Rounds:

Max Reps in 1min of

Wall Balls 

Max Reps in 1min of

Push Press

Max Reps in 1min of

Sumo Deadlift High Pull

Max Reps in 1min of

Box Jumps

Max Reps in 1min of

Calorie Row

Rest 1 min btw RDs

Score is total reps

MARCH 8, 2013

Proceed through the sequence below completing as many reps as possible in 17 minutes of:


40 Burpees

75/45# Snatch, 30 reps


30 Burpees


135/75# Snatch, 30 reps


20 Burpees


165/100# Snatch, 30 reps


10 burpees


210/120# Snatch, as many reps as possible

MARCH 7, 2013

Advanced:

6x400m Run

1 min rest between efforts

Score all 6 runs

Beginner/Intermediate:

6x200m Run

1 min rest between efforts

Score all 6 runs

MARCH 6, 2013

All Levels:

4RFT:

15 GHD Sit-Ups

15 Kettlebell Swings 2p/1.5p

30 Double Unders

Firebreather:

Clean Complex

1 Power Clean + 1 Squat Clean

1-1-1-1-1RM 

2 min Rest between sets

then

AMRAP in 8mins:

5 Power Cleans @65% of 1RM

10 Double Unders

MARCH 5, 2013

CINDY

AMRAP in 20 mins:

5 Pull-Ups

10 Push-Ups

15 Air Squats

MARCH 4, 2013

Advanced:

Snatch Complex

 1 Power Snatch +  1 Squat Snatch

1-1-1-1-1RM

2 min rest btw sets

then

1K Row For Time:

Beginner/Intermediate:

Power Snatch

1-1-1-1-1RM

2 min rest btw sets

then

1K Row for Time:

MARCH 2, 2013

ADV/INT

OPEN WOD 11.2

15min amrap:

9 deadlift 155/100

12 hr push up

15 box jump 24/20

BEG

15min amrap:

9 deadlift 100/75

12 hr push up

15 box jump 24/20

MARCH 1, 2013

ALL LEVELS:

Some Running!