120330 WOD

"TOPO"

1200m Run
21-pull ups, push ups, sit ups,squats
800m Run
15- pull ups,push ups,sit ups,squats
400m Run
9- pull ups, push ups, sit ups, squats

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120329 WOD

Push Press
10,3,3,3

Rest 5 Minutes

110908
10-9-8-7-6-5-4--3-2-1
Broadjump Burpees
V-Ups

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120328 WOD

Bench Press
10,2,2,2

Rest 5 Minutes

Nancy
5 Rds Of:
400m Run
15 OHS (95)

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120327 WOD

Deadlifts

10,3,3,3

Rest 5 Minutes

Baller
3 Rounds of 3 Minutes
200m Run w/ball
20 Swings w/ball
20 Presses w/ball
Max Rep WallBalls
Rest 1 Minute

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120326 WOD

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.
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.5 workout instructions - video [wmv] [mov] [HD mov]

120323 WOD

Wednesday Workout

30 Rounds of 1 Minute
Start the first round doing 5 reps of each and then add or subtract reps to each exercise as desired.

•Squats
•Push-Ups
•Sit-ups

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120322 WOD

Max Min
Med Ball Cleans

Rest 5 Minutes

"Bodyweight Fran"
21-15-9
Pullups
Broadjump Burpees

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120321 WOD

Max Min

HSP

Rest 5 Minute

Annie
50-40-30-20-10
Double Unders
Situps

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120320 WOD

Max Minute
Dips

Rest 5 Minutes

True
30-25-20-15-10
Lunges
10-15-20-25-30
Wallballs

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120319 WOD

Max Minute
V-Ups

Rest 5 Min

CF Games 12.4ish
AMRAP (12 Minutes)
15 Wallballs
9 Double Unders
9 Pullups
9 Dips

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120316 WOD

"Sweat Storm"

800mRun
5 Rds Of:
5 Deadlifts (275/185)
7 Pullups
10 Burpees
12 Lunges (45/25 lbs overhead)
800m Run

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120315 WOD

111227 WOD

Snatch Drops
10,3,3,3

Rest 5 Minutes

Half Kelly
5 Rds. Of:
200m Run
15 Box Jumps
15 Wallballs

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120314 WOD

Back Squat

10,3,2,1

Rest 5 Minutes

Swarm
3 Rds Of:
10 HSP
20 KtoE
30 Double Unders

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120313 WOD

Clean High Pulls
10,3,3,3

Rest 5 Minutes

Walk In The Park
AMRAP (20min)
10 Swings (35/20)
50ft Lunges
10 1-Arm Dumbbell Snatches (35/20)

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120312 WOD

CrossFit Games Open 12.3Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20" box
12 Push Presses 115/75 lbs.
9 Toes-to-bar
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.3 workout instructions - video [wmv] [mov] [HD mov]

120310 Open Gym

120309 WOD

Max Minute
Back Extensions

Rest 5 Minutes

Big Fun
AMRAP (30min)
100m Run
20 WallBalls
30 Flutterkicks

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120308 WOD

Weighted Pullups

10,3,2,1

Rest 5 Minutes

Scramble
21-15-9
HSP
V-Ups

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120307 WOD

Bench Press
10,3,3,3

Rest 5 Minutes

Night-Night
10-9-8-7-6-5-4-3-2-1
Deadlifts (225,165)
5 Bar Hop Burpees between rounds

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120306 WOD

Front Squats

10,5,5,5

Rest 5 Minutes

Springs
10 - (1 minute) Rounds
3 Burpees
Max Rep Double Unders

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Inspired!

I'm feeling so inspired after today's WOD.  It was very thrilling to watch all of you give it everything you have to get those snatches. We had several people set PRs today while doing the workout.  I also saw athletes who missed lifts several times, somehow find the strength to try and again and then get the bar up over their heads.  It was incredible!  I'm just so happy I got to be a part of it.

120305 WOD

CF Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

View the full workout description

120303 Open Gym

CF Games 12.2 Mobility Prep

Aren't you glad we practiced Snatching yesterday!

We are going to do the Games WOD on Monday, so we need to be ready.

Here is a link to Kelly Staretts mobility WOD specifically set up for the 12.2 workout. 
http://www.mobilitywod.com/2012/03/open-wod-12-2-movement-prep-and-mechanics.html

120302 WOD

"Runny Angie"

4 Rounds Of:

400m Run

25 Pullups

25 Pushups

25 Situps

25 Squats

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120301 WOD

Weighted Dips
10,5,5,5

Rest 5 Minutes
"Tic Tac"
10-9-8-7-6-5-4-3-2-1
DB Split Cleans (35/20)
Box Jumps

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