Archive for: March, 2012

Friday 2012.03.30

Expeditions:

Work up to a 1RM Press, then with 65% of that load:

5 Rounds of:

  • 5 Thrusters
  • 5 Barbell Roll Outs
  • 3 Rope Climbs

Post load for 1RM and workout and time to complete to comments.

Thursday 2012.03.29

Expeditions:

Strength:

  • 5 Sets of max rep strict pull ups – rest 2 minutes between efforts.

Workout

In celebration of Courtney Wilson’s birthday:

3 Rounds for time of:

  • 36 Deadlifts @ 135/95 lbs
  • 10 Inverted Burpees
  • 36 Double Unders

Post time to complete to comments.

Wednesday 2012.03.28

Expeditions:

22-16-12

  • Handstand Push Ups
  • Hang Power Cleans @ 135/95 lbs

Post time to complete to comments.

Tuesday 2012.03.27

Expeditions:

  • Back Squat 3-3-3-3-3

Post loads attempted to comments.  Compare to 2012.03.09

Monday 2012.03.26

Expeditions:

Strength:

  • Ring Dips 4×10

Workout:

21-15-9

  • Push Jerk @ 135/95 lbs*
  • Hip Extensions

Between each set, run 800m (21-800m-15-800m-9).

* Push jerks can be benind the neck like a snatch balance or from the front rack position.

Post time to complete to comments.

Saturday 2012.03.24

Expeditions @ 9am and CrossFit Open Competitors @ 10am:

Open WOD 12.5:

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • 3 Barbell Thrusters
  • 3 Chest to bar Pull-ups
  • 6 Barbell Thrusters
  • 6 Chest to bar Pull-ups
  • 9 Barbell Thrusters
  • 9 Chest to bar Pull-ups
  • 12 Barbell Thrusters
  • 12 Chest to bar Pull-ups
  • 15 Barbell Thrusters
  • 15 Chest to bar Pull-ups
  • 18 Barbell Thrusters
  • 18 Chest to bar Pull-ups
  • 21 Barbell Thrusters
  • 21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.   Post rounds and reps completed to comments.

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