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Workout of the Day (WOD)

March 15, 2013

 

20:00 Mobility

 

4 rounds

Odd minute: 15 pull-ups

Even minute: 25 sit-ups

 

4 rounds

Odd minute: 75 Double Unders

Even minute: Hand Release Push-ups

 

*If you reach the goal, rest for the remainder of the minute. 

 

March 14, 2013

 

CrossFit Games Open 13.2

 

Complete as many rounds and reps as possible in 10 minutes of:

115/75 pound Shoulder to overhead, 5 reps

115/75 pound Deadlift, 10 reps

15 Box jumps, 24"/20" box

 

March 13, 2013

5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec. 

 

*Notes: Three Hi-Hang Cleans should be performed, then one Push Jerk after the final Clean.

 

Conditioning

 

For time:

 

Run 800m

40 KBS 24/16kg

Run 800m

40 KBS 24/16kg

Run 800m

 

March 12, 2013

Strength

 

1) HBBS : 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 1-2 minutes.

 

2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec. 

 

Conditioning

 

For time:

 

20 Double Unders  

12 Push Press 155/105#

20 Walking Lunges (steps)

40 Double Unders

9 Push Press 155/105#

40 Walking Lunges (steps)

60 Double Unders

6 Push Press 155/105#

60 Walking Lunges

March 11, 2013

 

7X1 Snatch grip deadlift + 1 Hang Snatch – heaviest possible, rest 60 sec.

 

 

Conditioning

 

10 minute ascending round AMRAP of:

 

3 Hang Clean to Thrusters 135/95#

3 Box Jumps 30/24″

3 C2B Pull-ups

6 Hang Clean to Thrusters 135/95#

6 Box Jumps 30/24″

6 C2B Pull-ups

9 Hang Clean to Thrusters 135/95#

9 Box Jumps 30/24″

9 C2B Pull-ups

12…

 

March 9, 2013

Wall Balls, sit-ups and more!

March 8, 2103

 

For time:

 

Run 800m

30 Muscle-Ups

Run 800m

 

March 7, 2013

 

CrossFit Games Open 13.1

 

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

 

March 6, 2013

 

Hang Squat Clean x 2 + 1 Push Jerk

 

3 rounds for total reps of:

 

1 min ME Front Squats 135/95#

1 min ME HSPU

1 min ME KBS 24/16kg

1 min ME Pull-ups

*Rest 1 minute after each round.

March 5, 2013

 

Strength

 

1) HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.

 

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

 

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

 

Conditioning

 

5 rounds for total reps of:

 

1 min. to complete 5 Power Cleans @ 155/105#

-with the remainder of the minute complete ME Split Jerks @ 155/105#

 

1 min. ME Burpees

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