Thursday, May 31st, 2012

PC WOD

You have 1 minute to complete each round

6 Rounds for time:

10 KB Swings (1.5pood / 1pood)

25 Yard Suicide Sprint

***IF YOU DO NOT COMPLETE YOUR ROUND IN ONE MINUTE EVERYONE ELSE HAS TO DO 5 BURPEES DURING THEIR REST PERIOD***

2 minute rest THEN

AMRAP in 8 minutes of:

5 DB Burpees (30# 20#)

10 Ball Slams (30# / 20#)

Wednesday, May 30th, 2012

PC WOD

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

Thrusters (95# / 65#)

After each set, waiters walk to the 50 m and back with your bar.

Everytime you put your bar down its a 3 burpee penalty

CF.com

Run a 10K





Tuesday, May 29th, 2012

PC WOD

FOR TIME

"Murph"

Run 1 Mile

100 Pull ups

200 Push Ups

300 Air Squats

Run 1 Mile

OR

"1/2 Murph"

Run 800 Meters

50 Pull ups

100 Push Ups

150 Air Squats

Run 800 Meters

OR

"Annie"

50-40-30-20-10

Double Unders

Sit Ups



Friday, May 25th, 2012

PC WOD

10 Rounds for Time

200m Run

5 Wall Balls (20# / 14#)

5 Burpees

CF.com

5 Rounds for Time

75# Push Press x 25

50 Double Unders



Thursday, May 24th, 2012

PC WOD

For Time:

21-15-9

Barbell Bent Row (135# / 105#)

Parallett Push Ups

KB Swings

Sit Ups

OR

3 Rounds For Time:

Run 800m

50 Back Ext or Good Mornings

50 GHD Sit Ups

30 Clean and Jerk (95#/65#)

Wednesday, May 23rd, 2012

PC WOD

FOR TIME:

400 m Lunges

50 Box Jumps (24" / 20")

50 Back Squat (95/65)

CF.com

AMRAP in 20 Min of:

5 C2B Pull Ups

5 Ring Dips

15 Squats

STRENGTH

Weighted Dips

1-1-1-1-1

Cleans

2-2-2-2-2-2-2

Tuesday, May 22nd, 2012

PC WOD

For Time

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

Snatch (95/65)

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

Pull Up / T2B

OR

"Helen"

3 rounds for time

400m run

21 KB Swings (1.5 pood / 1 pood)

12 Pull Ups



Monday, May 21, 2012

PC WOD

FOR TIME:

Run 400 m

60 Double Unders

50 Back Ext

40 Wall Ball Sit Ups (20#/14#)

30 Box Jumps (24" / 20")

20 Deadlifts (225# / 135#)

10 Burpees

Run 400m

CF.com

For Time

Row 500 Meters

BW Bench Press - 30 Reps

Row 1000 Meters

BW Bench Press - 20 Reps

Row 2000 Meters

BW Bench Press - 10 Reps

Friday, May 18th, 2012

PC WOD

AMRAP in 20 min of:

5 Push Press (95/65)

10 Dumbell Squat Cleans (30 / 20)

15 Ball Slams (30 / 20)

CF.com

5 Rounds for Time:

50 Double Unders

40 Sit Ups

30 Med Ball Cleans (20 / 14)

20 Pull Ups

10 HSPU

Thursday, May 17th, 2012

PC WOD

For Time:

50 Wall Balls (20lbs / 14 lbs)

Then

15-12-9-6-3 of:

T2B

Hand Release Push Ups

Then

50 Wall Balls (20 lbs / 14 lbs)

OR

For Time:

4 Rounds

With a 20 lb Vest of:

200m Run

20 Lunges

15 Box Jumps
10 Burpees

CF.com

5 rounds for time

10 - 135lbs Power Clean

15 - Wall Balls (20 lbs / 14lbs)

Wednesday, May 16th, 2012

PC WOD

For Time:

Run 800m

21 Pull Ups

21 HSPU

21 OH Squats (95/65)

Run 600m

15 Pull ups

15 HSPU

15 OH Squats (95/65)

Run 400m

9 Pull ups

9 HSPU

9 OH Squats (95/65)

Tuesday, May 15th,

PC WOD

For Time:

Row 2000m

100 KB Swings (1.5 pood / 1 pood)

Run to the top of the bridge and back

Cash Out: 100 Sit Ups

CF.com

3 Rounds for Time:

15 Ft Rope Climb, 5 Ascents

25 - 185 lb back squat

Strength

Back Squat

3-3-3-3-3

Monday, May 14th, 2012

PC WOD

3 ROUNDS FOR TIME:

Run 400 meters

30 Ring Rows

20 Thrusters (95/65)

10 Lunges

CF.com

Overhead Squat

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

Friday, May 11th, 2012

Warm Up

PC WOD

For Time:

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

Pull Ups

Burpee

50m sprint between each set.

Cashout: Max reps Handstand Push Ups

Strength:

Weighted Pull Ups

3-3-3-3-3

Good Mornings

4-4-4-4



Thursday, May 10th, 2012

Warm Up

PC WOD

9-7-5

(USE THE SAME BAR)

Power Clearns (115/75)

Shoulder to Overhead

Overhead Squats

Sumo Deadlift High Pulls

Good Mornings

**If you put the bar down, 5 burpees at that time!!!

CASHOUT:  MAX Toes to Bar!

STRENGTH:  Front Squat

10 Rounds every 60 seconds perform 2x front squats at 70% 1 RM.

Focus on exploding up out of the hole!



Wednesday, May 9th, 2012

Warm Up

PC WOD

For Time:

50 Double Unders (300 singles)

100 Air Squats

50 Push Ups

50 Double Unders (300 singles)

100 Air Squats

50 Push Ups

100 Sit ups

Strength:

Work up to 1 RM Clean.

Then back it down to 70% and perform 2 reps every minute on the minute for 10 minutes.

Tuesday, May 8th, 2012

Warm UP

PC WOD

For Time:

Run 800m

80  flutter kicks (4 count = 320 kicks)

70 wallball sit-ups (20/14)

60 weighted lunges (30/20) (1 on each side)

50 box jumps

40 push press (65/45)

30 dips

20 K2E

10 burpees

Strength:

Overhead Squat

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

Monday, May 7th, 2012

Warm-Up

Burgener Warm Up

Skill Transfer Exercises

WOD

2012 CrossFit Games Regional Event 4

For Time:

135/95 Back Squat x 50 reps

40 Pull Ups

135/95 Shoulder to Overhead x 30 reps

85/65 Front Squat x 50 reps

40 Pull Ups

85/65 Shoulder to Overhead x 30 reps

65/45 Overhead Squat x 50 reps

40 Pull Ups

65/45 Shoulder to Overhead x 30 reps



Saturday, May 5th, 2012

PC WOD

Teams of Two for Time:

Run 800m

100 box jumps (24/20) (partner jump ropes)

Run 400

100 push press (95/65) (partner air squarts)

Run 800

**Both partners will run and can not begin to work until both are back.  You may split up the box jumps and push presses as you like, but both partners must be doing work at all times. WOD ends when both partners are back from the last 800m run.

Friday, May 4th, 2012

PC WOD

3 Rounds For Time:

Run 400m

25 Thrusters (95/65)

20 GHD sit-ups

15 Jumping Lunges

10 Burpees

Thursday, May 3rd, 2012

PC WOD

For Time:

Row 1000m

Then:

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

Burpee Box Jumps

Deadlifts

Lunge to the 25m with OH weight after each round. 

Wednesday, May 2nd, 2012

PC WOD

Run 800m

The For Time:

4 Rounds:

15 C2B

15 KB Swings (1.5 pood / 1 pood)

15 T2B

15 Plyo Push Ups

15 Wall Balls (20lbs / 14 lbs)

Cashout: Bear Crawl to the 50 m and back with toes in frisbee

Strength: Bench Press

5-5-5-5-5

CF.com

"Manion"

7 Rounds For time:

Runn 400m

29- 135 lbs back squat 

Tuesday, May 1st, 2012

PC WOD

AMRAP in 15

3 Snatches

6 Pull Ups

9 Dips

CF.com

Shoulder Press

5-5-5-5-5

Monday, April 30th, 2012

PC WOD

3 Rounds For Time

15 Ring Rows

10 Front Squats (135/95)

6 Man Makers (30 / 20)

CF.com

Rest Day