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.

Friday 2012.03.23

Expeditions:

4 Rounds for time of:

  • 20 Push Ups
  • 35 Double Unders
  • 5 Inverted Burpees

Post time to complete to comments.

Thursday 2012.03.22

Expeditions:

Strength:

  • 5×10 Lunges @ a moderate load (5 reps per leg, per set)
Workout:

21-15-9

  • Knee To Elbows
  • Ball Slams
  • Sit Ups

Post weight used for lunges and time to complete WOD to comments.

Wednesday 2012.03.21

Expeditions:

3 Rounds, not for time of:

  • Max reps of Press @ 65/35 lbs*
  • 10 Box Jumps @ As high as possible*

*The bar starts from the ground, your set is done when you put the bar down or if you rest in the rack position for more than 5 seconds.  For the box jumps, it is okay to step down, but set back up and jump as quickly as possible – no more than 3 seconds from the ground to the next jump.  Total score is number of presses, post to comments.

 

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