Thursday, March 29th, 2012

PC WOD

For Time:

800 Meter Run

50 Deadlifts (135lb / 95lb)

40 Squat Cleans (135 lb / 95lb)

30 Hand Release Push Ups

20 Ring Dips

Tuesday, March 27th, 2012

CF.com

For Time:

25 Burpees

Run 400 meters with a 20lb Med Ball

25 Weighted Pull Ups with a 20lb Dumbell

Run 400 meters with a 20lb Med Ball

25 Chest to Bar Pull Ups

Run 400 meters with a 20lb Med Ball

25 Burpees

Monday, March 26th, 2012

PC WOD

For Time:

Row 2000 meters / Run to the top of the bridge and back

50 GHD's / Wall Ball Sit Ups

40 KB Swings (1.5 pood / 1 pood)

30 Burpees

20 Pistols

10 Handstand Push Ups

CF.com

21-15-9

225lb Back Squat

2 pood KB Swing

Wednesday, March, 21st, 2012

PC WOD

4 Rounds for Time:

10 K2E

10 Dips (Rings/Bar)

10 Jumping Squats

10 KB Swings (1.5 pood / 1 pood)

10 Butterfly Situps

CF.com

Rest Day

Tuesday, March 20th, 2012

PC WOD

For Time:

3 Rounds:

200 Meter Run

5 Unbroken Pull Ups

10 Thrusters with Bar

10 Min Mobility (Stretching)

AMRAP in 10 Mintues of:

2 Power Clean and Jerk (95 / 75)

3 Rope Climbs or 10 Towel Pull Ups

Strength: Deadlift 5-5-5

CF.com

For Time:

9-6-3

165 lb Thruster

Muscle Up





Monday, March 19th, 2012

PC WOD

AMRAP in 20 Min of:

6 OH Squats ( 65lbs / 45lbs)

8 Double Unders

10 Hand Release Push Ups

 

 

CF.com

5 Rounds For Time:

21 Turkish Get Ups (45 lb Bar)

Run 400 meters

 



Saturday, March 17th, 2012

PC WOD

"Filthy Fifty"

50 Box Jumps (24" / 20")

50 Jump Pull Ups

50 KB Swings

50 Walking Lunge Steps

50 K2E

50 Push Press (45lbs / 35 lbs)

50 Back Ext

50 Wall Balls (20lbs / 14lbs)

50 Burpees

50 Double Unders

Thursday, March 15th, 2012

PC WOD

Complete AMRAP in 20 Minutes of:

400 M Run

12 Deadlifts (155/105)

6 Hang Power Cleans (155/105)

Crossfit Opens 12.4

Complete AMRAP in 12 Minutes of:

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

90 Double Unders

30 Muscle Ups

Wednesday, March 14th, 2012

PC WOD

5 Rounds for time

Use same bar load throughout workout (95,65)

8 x Row

8 x Press

8 x Back Squat

8 x Push Press

CF.com

"Jerry"

For Time:

Run 1 Mile

Row 2K

Run 1 Mile





Tuesday, March 13th, 2012

PC WOD

For Time:

Sprint 400 meters

25 KB Swings (1.5 pood / 1 pood)

Farmers Walk (45 lbs / 35 lbs)

Waiters Walk (45lbs / 35 lbs)

25 Box Jumps (24" / 20")

100 meter Sprint

100 meter Walking Lunges

100 meter Sprint

100 meter Walking Lunges

5 Burpees

Sprint 400 meters (20 lb med ball / 14 lb med ball)

CF.com

Rest Day

Monday, March 12th, 2012

PC WOD

2 Rounds:

2 Minutes at each station / 30 rest to transition

(count reps per round)

Row

30 sec rest

Wall Ball Sit Ups

30 sec rest

Jump Rope

30 sec rest

Over Head Squat (45/35)

30 sec rest

Grab a sandbag and run to the 50 m and run back

30 sec rest

bench press

30 sec rest

CF.com

"J.T."

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Saturday, March 10th, 2012

PC WOD

For Time:

(50 lb Sandbag or 20 lb weighted vest and med ball)

Shoulder it and Run 400 meters

25 Burpees

Run 400 meters, No Bag

25 Catapults

(Full Clean / Thruster / Let go and Launch Sandbag or Med Ball as high as possible)

Run 400 meters, No Bag

25 Burpees

Shoulder it and Run 400 meters

CF.com

"DT"

5 Rounds For Time:

12 - 155 lb Deadlift

9 - 155 lb Hang Power Clean

6 - 155 lb Push Jerk

Friday, March 9th, 2012

PC WOD

10 Rounds for Time:

10 Pull Ups

10 Dips

10 Sit Ups

10 Ring Rows

CF.com

Rest Day

Thursday, March 8th, 2012

CROSSFIT OPENS WOD 12.3

Complete AMRAP in 18 Minutes of:

15 Box Jumps (M 24" Box / F 20" Box)

12 Push Press (M 115 lb / F 75 lb)

9 Toes-To-Bar



Wednesday, March 7th, 2012

PC WOD

21-15-9

Row for Calories (Run 400,300,200)
Thrusters 65/45
Med Ball Cleans 20/12
SDHP 65/45
Wall Balls 20/14
Burpees

CF.com

5 Rounds For Time:

7 X 35 lbs DB Squat Clean Thruster

10 X Pull Ups

Tuesday, March 6th, 2012

PC WOD

Use the Same KB: 1 Pood

50 Double Unders or Tuck Jumps

10 Turkish Get Ups (5 Each Side)

10 Goblet Squats

20 One Arm Snatch

30 Push Press

40 Hand to Hand KB Swings (Russian)

50 Double Unders or Tuck Jumps

CASHOUT: 40 x's Goat #2

CF.com

"Klepto"

4 Rounds For Time:

27 Box Jumps 24"

20 Burpees

11 Squat Cleans 145lbs



Monday, March 5th, 2012

PC WOD

For Time:

Run 400 Meters

25 Pull Ups

50 Thrusters

25 Ball Slams

Run 400 Meters 

CF.com

Rest Day

Saturday, March 3rd, 2012

PC WOD

For Time:

60 Wallball - Outside

50 Meter Burpee Broad Jump

bear crawl back

40 Mountain Climbers

30 Renegade Rows

20 Box Jump and Squat

10 Wall Climbs



Friday, March 2nd, 2012

PC WOD

AMRAP in 20 Min

5 Push Press (95/65)

10 KB Swings (53/36)

15 Squats

CASHOUT: 50 Russian Twist

Thursday, March 1st, 2012

PC WOD

7 Rounds:

Score = Total # of reps + calories

1 Min Row (Calories) or 200 Meter Run (10)

1 Min Butterfly Sit Ups

1 Min Back Ext or Good Mornings

1 Min Rest

PC WOD

AMRAP in 20 Minutes

10 Power Snatch (75/45)

10 SDHP (75/45)

10 Ring Push Ups

CrossFit OPEN WOD 12.2

AMRAP in 10 Minutes

30 Snatch (75/45)

30 Snatch (135/75)

30 Snatch (165/100)

Max Rep Snatch (210/120)