Archive for March, 2012
Wednesday, March 21
WOD: 5 Rounds, Length of Hall or 250m Farmers Walk, Sprint back and then walk back to weight. As heavy as Possible.
Challenge:3×5 Back Squat(add 5# to last weeks weight) warm up set at 10,8
Tuesday, March 20
WOD: 4 Rounds 12 KB Diggers 1.5/1, 12 Pull ups
Challenge: Bulgarian Split Squats 3,3,3,3,3
Monday, March 19
WOD: 21-15-9 DL 225/185 and hand release push ups, Row 100m between 21-15, 250m between 15-9 and finish with 500m.
Challenge: Tabata Air Squats
Sunday, March 18
If you didn’t make it @9 or 10, we will be here at 1pm for the last chance make up.
WOD: Make Up Day OPEN WOD 12.4
5 Rounds, 20 DB Lunges, 10 Push Ups
Saturday, March 17
Happy Birthday to my brother and one of OC’s coaches, Patrick!!!!!!
WOD: 12-9-6 Power Snatch, Snatch Grip Dead-lift, Ring Dips
Challenge: Tabata Sit ups
Friday, March 16
WOD: OPEN WOD 12.4
Challenge: Coaches Choice
Play: foam roll
Thursday, March 15
http://games.crossfit.com/workouts/the-open?#tabs-4. Here is 12.4.
WOD: 5 rounds, 1 min on of row, 1 min of clean and Jerk 95/65#, 1 Min of rest
Challenge: M/U progressions
Wednesday, March 14
WOD: 5 Rounds, 3 Deadlift, 3 Hang Power Clean (As Heavy As Possible), then 5 Hall Sprints or 5x100m row.(rest the amount of time it takes to sprint or row)
Use the same weight for all 5 rounds. On your last deadlift, pause at top and then go to top of knee to start hang power cleans.
Challenge: Floor Press 3, 3,3,3,3 INCREASE WEIGHT EACH SET
Tuesday, March 13
WOD: With a Running clock every min perform 5 Pushups and 3 American KB Swings, every following minute add 1 KB American Swing every minute. Your score is how many American Swings you perform. This idea is courtesy of Crossfit One World.
Challenge: Shoulder Press 5,5,5,5
Monday, March 12
WOD: 3 Rounds, 20 Wall Balls 20/14, 20 Kb Diggers 1.5/1
http://vimeo.com/32177371 example of a KB Digger
Challenge:3×5 back Squat (add 5#s from last week) do a set of 10, and 8 as a warm up