Thursday, March 29, 2012

Row 2K

- PART 2 -

5 RNDS
10 x Overhead Squats @ 75#/55#
10 x V - Ups
Via CrossFit.com and hybridcrossfit.com

Monday, March 26, 2012

"Del"

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
Via CrossFit.com
21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing
Via CrossFit.com

Friday, March 23, 2012

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
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.
Via CrossFit.com

Thursday, March 22, 2012

21 Bench Press - 225 lbs
42 Supine Ring Pull Ups
15 Bench Press - 225 lbs
30 Supine Ring Pull Ups
9 Bench Press - 225 lbs
18 Supine Ring Pull Ups
Via crossfitfootball.com

Monday, March 19, 2012

9-6-3 reps for time of:
165 pound Thruster
Muscle-up
Via CrossFit.com
Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters

Via CrossFit.com

Tuesday, March 13, 2012

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Via CrossFit.com

Friday, March 9, 2012

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
Via CrossFit.com

Thursday, March 8, 2012

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups
Via CrossFit.com

Monday, March 5, 2012

"Klepto"

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds
Via CrossFit.com

Sunday, March 4, 2012

Monday WOD

Complete as many rounds as possible in 10 minutes of:
185 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
Via CrossFit.com

Saturday, March 3, 2012

CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Via CrossFit.com

Friday, March 2, 2012

PRACTICE for 10 minutes:
Pull Over  with these progressions
If you have Pull Over on the bar, try the Pull Over on Rings Progression  
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Via gymnasticswod.com

AND


Complete 5 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 50 yard shuttle (25 yards out, 25 yards back)
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. 
*make sure to step out into a long enough lunge where your front knee is even with your front toe.
Via crossfitfootball.com

Thursday, March 1, 2012

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders
Via CrossFit.com