WOD - Friday, March 1, 2013

12.3

AMRAP in 18 min. of:
15 Box jump
12 Push press @ 75 lbs.
9 Toes to bar

Complete the WOD using Crossfit standards:
- full extension controlled stand on top of box
- feet off the ground at bottom and either touch or go over the bar at the top

Use 75# bar if possible, otherwise, scale as needed.

WOD - Thursday, February 28

Kettlebell Ladder Combo

Use a running 1 minute clock:

--1 kettlebell the first minute, 2 the second, and so on.
--When you can no longer do the kettlebells, switch to goblet squats with your kettlebell.
--Each minute begins with 2 burpees.


Explanation:  if complete 13 kettlebells on the thirteenth minute, but then can't do 14 on the fourteenth minute, you do 15 goblet squats on the 15th minute, and keep adding one more for each minute.

WOD - Tuesday, February 26

8 rounds of:

10 Burpees
15 alternating jump lunges
20 double-unders
25 yard shuttle sprint (5 yards down and back 2.5 times)
60 second rest

Movie

WOD - Monday, February 25

5 rounds for time:

15 wallball
15 dips
15 incline push-ups
15 sit-ups

WOD - Friday, February 21

Treadmill Tabata

rest 1 minute

Tabata alternating squats with a medicine ball and sit-ups with a medicine ball

rest 1 minute

Treadmill Tabata


Explanation:
For the treadmill, set the incline at 10% and the recommended speed is your 5k pace plus 30 seconds (my 5k pace is about 6:45 per mile, so I'll set the treadmill at 7:15 per mile pace).  20 seconds running, jump off for 10 seconds; leave the track running.  Careful jumping back on (use the hand rails).  8 rounds (four minutes).  Here's a video of it.

Squats with a medicine ball first 20 seconds, rest 10 seconds, then sit-ups with the medicine ball for 20 seconds, rest 10.  Do this for four minutes.

WOD - Thursday, February 21

"Desforges"

Five rounds for time of:
12 Deadlift 165-225 lbs
20 Pull-ups
12 Clean and jerk 85-135 lbs.
20 Knees to elbows

WOD - Tuesday, February 19

AMRAP in 10 minutes of:

1 Toes to bar
1 Box jump
1 Wall climber

2 Toes to bar
2 Box jump
2 Wall climber

3 Toes to bar
3 Box jump
3 Wall climbers

And so on, adding one rep to each exercise each round.

WOD - Monday, February 18, 2013

Clair's Monday Morning Special

5 Rounds
20 Wallball
30 Kettlebell
40 DUBS

WOD - Friday, February 15

WOD:
Tabata Plank
Push-up ladder (add 2 per minute)
Tabata Plank

Explanation:
Plank is holding the push-up position on your elbows.  Keep your back straight.
Tabata = 20 seconds on, 10 seconds off, for 8 rounds

As soon as the tabata ends, the push-up ladder begins with a running clock.  2 push-ups the first minute, 4 the next minute, and so on (adding two more each minute).  Go as long as you can.

Then when the last person in your group goes out of the ladder, the last tabata begins for everyone.

WOD - Thursday, February 14

6 rounds for time of:

10 Burpee Pull-ups
10 Deadlift
10 Wallball

WOD - Tuesday February 12

Strength WOD

1 rep max for front squat. Four attempts.

Then after 5-10 minutes recovery:

Max reps in two rounds of:

1 minute double unders
1 minute pistols
1 minute box jumps

WOD - Monday, February 11

200m carrying 45 lb plate
10 wall climbs
200m with plate
20 burpees
200m with plate
30 push-ups
200m with plate
40 sit-ups
200m with plate
50 double-unders
200m with plate

WOD - Friday, February 8

Warm up, then:

1 round of max reps pull-ups (full extension on the bottom, chin over the bar at the top, no touching the ground)

Rest, then:

"Nancy"

5 rounds for time:

400m run
15 overhead squats (65/95)

WOD - Thursday, February 4, 2013

30 Walking lunges
30 Pull-ups
30 Box jumps
30 Double-unders
30 Dips
30 toes to bar
30 Kettlebell
30 sit-ups
30 Hang squat cleans dumbells
30 Back extensions
30 Wallball

WOD - Tuesday, February 5

AMRAP in ten minutes:

1st round: 3 thrusters, 3 pull-ups
2nd round: 6 thrusters, 6 pull-ups
3rd round: 9 thrusters, 9 pull-ups
And so on (continue adding 3 reps each round)

Use 65 lbs for thrusters if possible

Monday, February 4, 2013

8 rounds for time of:

11 burpee deadlifts (45 lbs dumbells)
200m run

See demo here