Friday, April 27th, 2012

PC WOD

"Happy Birthday Laurie"

20 Thrusters

20 SDLHP

20 Push Jerks

20 OH Squats

20 Front Squats

3 Burpees at the top of each minute (20 Burpee Cap)

Cashout: 50 GHD Situps

CF.com

21-15-9

225lb Deadlift

HSPU

Thursday, April 26th, 2012

PC WOD

For Time:

10-9-8-7-6-5-4-3-2-1

Pull Ups

Ball Slams (30# / 20#)

Wall Balls (20# / 14#)

Sprint 100m after each triplet

CF.com

Rest Day

Wednesday, April 25th, 2012

PC WOD

For Time:

25 HSPU

50 T2B

Run 800 meters

75 Push Press (75 lbs)

150 Double Unders (750 Singles)

CF.com

For Time:

185 lbs Squat Clean 1 rep

10 Parallette HSPU

185 lbs Squat Clean 2 reps

9 Parallette HSPU

185 lbs Squat Clean 3 reps

8 Parallette HSPU

185 lbs Squat Clean 4 reps

7 Parallette HSPU

185 lbs Squat Clean 5 reps

6 Parallette HSPU

185 lbs Squat Clean 6 reps

5 Parallette HSPU

185 lbs Squat Clean 7 reps

4 Parallette HSPU

185 lbs Squat Clean 8 reps

3 Parallette HSPU

185 lbs Squat Clean 9 reps

2 Parallette HSPU

185 lbs Squat Clean 10 reps

1 Parallette HSPU

Tuesday, April 24th, 2012

PC WOD

For Time

800 meter run

100 KB Swings (1.5 pood / 1 pood)

100 m walking lunges (30lbs / 20 lbs)

CF.com

Bench Press

3-3-3-3-3



Monday, April 23rd, 2012

PC WOD

TABATA

Row

Sit Ups

Pull Ups

Push Ups

Burpees



Wednesday, April 18th, 2012

PC WOD

HAPPY ONE YEAR BIRTHDAY TO POWER CROSSFIT!!!!!

For Time:

"Filthy Fifty"

50 Box Jumps (24" / 20")

50 Jumping Pull Ups

50 KB Swings (1.5 pood / 1 pood)

50 Walking Lunges

50 K2E

50 Push Press (45lbs / 35lbs)

50 Back Ext / Good Mornings

50 Wall Balls (20 lbs / 14 lbs)

50 Burpees

50 Double Unders

CF.com

Rest Day



Tuesday, April 17th, 2012

PC WOD

5 rounds

"Lynne"

(Max Reps)

Body Weight Bench Press

Pull Ups

CF.com

Deadlift

1-1-1-1-1-1-1

Monday, April 16th, 2012

PC WOD

3 Rounds for Time:

20 Wall Balls (20lb / 14lb)

10 Power Cleans (135lb / 95lb)

20 Sit Ups

400m Run

CASHOUT:

Toes Through Rings 25 x's

Strength:

Weight Pull Ups

3-3-3-3-3



CF.com

Run 800 m

10 Rounds of the Couplet:

10 Handstand Push Ups

10 One Legged Squats

Run 800 Meters

Friday, April 13th, 2012

PC WOD

For Time:

(Everything With Dumbells) 30lbs / 15lbs

20 Handstands into Push Ups

20 Turkish Get Ups

Lunge to the 100m

then waiters walk back

20 Push Press

20 Dumbell Thrusters

IF YOU PUT THE DUMBELLS DOWN

10 BURPEE PENALTY!!!

AUXILLARY:

K2E X 50

STRENGTH:

Deadlift 1-1-1-1-1-1-1

CF.com

Snatches

1-1-1-1-1-1-1

Thursday, April 12th, 2012

PC WOD

For Time

10-9-8-7-6-5-4-3-2-1

Deadlift Body Weight

After each set of DL do 1 round of "Cindy"

1 round of "Cindy":

5 Pull Ups

10 Push Ups

15 Air Squats

CF.com

5 Round for Time:

25 Yard Handstand Walk

50 Squats

Wednesday, April 11th, 2012

PC WOD

For Time

21-15-9

OH Squat (95 / 65)

Box Jumps (24" / 20")

Ball Slams (30lb / 20lb)

Cash Out: 100m sled pull (135 / 96)

CF.com

For Time

Run 800 meters

10 rounds of the couplet:

10 pull ups

10 ring dips

Run 800 meters



Tuesday, April 10th, 2012

PC WOD

For Time:

Run 800m / Row 1000m

then..

30-25-20-15-10

Push Ups with toes on medball

Butterfly Wall Ball Sit Ups

Double Unders

Strength

3-3-3-3-3

Back Squat

CF.com

Rest Day



Monday, April 9th, 2012

PC WOD

AMRAP in 20 min:

2 Wall Climbs (Sub 20 towel jumping pull ups)

4 GI Janes (sub burpee/box jumping pull ups)

8 dumbell squat cleans (30lb / 20 lb)

EVERY 4 MIN SPRINT 100 METERS

CASHOUT: 50 RUSSIAN TWIST

Strength: Shoulder Press

3-3-3-3-3

CF. com

Clean and Jerk

1-1-1-1-1-1-1



Thursday, April 5th, 2012

PC WOD:

AMRAP in 20 minutes of:

5 Goblet Squats

10 Ring Push Ups

20 Wall Balls

30 Mountain Climbers

Core: 1 min front plank
15 sec rest
1 min side plank
15 sec rest
1 min other side plank
then AMRAP in 15 min:
5 GHD Sit Ups w/ broom stick over head
10 Knees to Elbow
15 Russian Twist

CF.com

For Time:

Run 800 meters

10 rounds of the couplet:

10 Knees to Elbow

10 Hug a twinky

Run 800 meters

 

Wednesday, April 4th, 2012

PC WOD

For Time:

10-9-8-7-6-5-4-3-2-1

Clean and Jerk (135lb / 75lb)

Burpees Over the Bar

Toes to Bar

Skill: 6 x 50m sprints

Strength: Clean and Jerk

2-2-2-2-2

CF.com

For Time:

155 lb Clean and Jerk - 30 reps

Tuesday, April 3rd, 2012

PC WOD

For Time

40 Box Jumps (24" Box / 20" Box)

30 SDLHP (1.5 pood / 1 pood)

20 Straight Leg Wall Ball Sit Ups

200 meter run

10 Burpees

200 meter run

20 Straight Leg Wall Ball Sit Ups

30 SDLHP (1.5 Pood / 1 Pood)

20 Straight Leg Wall Ball Sit Ups

CF.com

5 Rounds For Time:

45 lb barbell OH walking lunges for 50 feet

21 Burpees



Monday, April 2nd, 2012

PC WOD

For Time

9 Bear Complex

50 Double Unders (250 Singles)

7 Bear Complex

30 Double Unders (150 Singles)

5 Bear Complex

10 Double Unders (50 Singles)

CF.com

Rest Day