WOD

Monday 9th April 2012

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20 Min Amrap:
Athlete Choice – max rep pull ups, chest to bar pull-ups or L-Pull Ups (set is alive until athlete comes off pull-up bar)
400 M Run
<3 months: 20 min amrap – 10 band-assisted pull ups or ring rows (partitioned as needed)
400 M Run

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Friday April 6th, 2012

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Skill Work –Squat Clean and Jerk.

12 Min to work to a 1RM.

For time:

Squat Clean and Jerk (135/95) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ring Dips 6,6,6,6,6,6,6,6,6,6

(10 C&J, 6 Ring Dips, 9 C&J, 6 Ring Dips, 8 C&J, 6 Ring Dips, etc….)

<3 Months:

Clean and Jerk Skill, work light singles (no TnG)

8 Rounds of 6 DB ...

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Thursday April 5th, 2012

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“Shorter and Angrier”

800M Sandbag Run

50 Abmat Sit ups

1K Row

50 Abmat Sit ups

800M Sandbag Run

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Wednesday April 4th, 2012

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2 Rounds of:

2 Min of max reps of each movement, 1 minute rest between movements:

Deadlifts @225/135

Burpees

Double Unders

C2B Pull Ups (scale to regular or banded dead-hang pull ups if needed)

<3 months:

2 Rounds of 90 sec max reps, 90 sec rest (can use same clock) of:

KB deadlifts

Burpees

Single Unders

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Tuesday April 3rd, 2012

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Strength: Push Press 2-2-2-2-2

Conditioning: 15 Push Press @ 135/95,

20 TTB,

25 Slamball,

30 Box Jumps,

500 M Row

<3 months: Push Press 5×5 (use same load for all 5 Sets)

15 DB Push Press, 20 V-ups, 25 Slamball, 30 Step ups, 500M Row

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Monday April 2nd 2012

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4 Rounds For Time of:

3 Rounds of Cindy –5 Pull Ups, 10 Push Ups, 15 Squats

20 KB Swings 53/35#

400 M Run

 

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Friday 30th, March 2012

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5 Rounds for Time:

5 Powercleans (135#/95#)

5 Front Squats

5 Push Press

200 M Run

<3 Months:

3 Rounds:

10 DB Cleans

10 DB Thrusters

400M Run

 

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Thursday 29th March 2012

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5 Min Amrap:

5 Slamball (25/15), 5 KTE

1 min Rest,

4 Min Amrap:

4 Jumping Lunges (each leg), 4 DB Snatch

1 Min Rest

3 Min Amrap

Man-Makers (30#DB/20#)

<3 Months:

5 Min Amrap:

5 Slamball, V-ups

1 min rest

4 min Amrap

Step back lunges, DB snatch (scaled load)

1 min rest

3 Min Amrap

Modified/scaled manmakers

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Wednesday, March 28

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Strength: 1 RM Back Squat

Conditioning:

For Time: 800M Run, 50 Box Jumps, 100 Double Unders

via Trident CrossFit.

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Wednesday 28th, March 2012

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Strength: 1 RM Back Squat

Conditioning:

For Time:

800M Run,

50 Box Jumps,

100 Double Unders

<3 Months: 800M Run,

50 Step Ups,

150 Single Unders

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Tuesday 27th March 2012

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6 Rounds for Time of:

4 HSPU,

6 Deadlifts @ 80% of 1RM,

8 KB Swings (2pood/1.5 Pood)

<3 Months: 5 Rounds of

HSPU variations (incline push ups, abmat stacks or seated DB Press),

7 KB dead lifts,

9 KB Swings (scaled load)

 

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Monday 26th March 2012

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Strength: 15 Minutes to establish 1 RM Bench Press

Conditioning: 3 Intervals of:

300M Row

12 2-Push Up Burpees

12 Chest To Bar Pull Ups,

*Rest 90 seconds – 2 Minutes Between Intervals

<3 Months:  3 Intervals of:

300 M Row,

10 Burpees,

10 Ring Rows (Full 2 Min Rest between intervals)

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Friday, March 23

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Every Minute on the Minute for 10 Minutes:

5 Power Cleans (135/95)

In remaining time, as many T2B as possible

At the completion of 10 Minutes:

Power Clean Sell-Out: as many reps as possible at workout weight. Once athlete drops the bar the sell-out is over, he/she may not pick it up again for score.

via Trident CrossFit.

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Wednesday, March 21

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Wendler 1RM Test: Deadlift

4 Rounds for Time:
8 SDHP (95/65)
12 Box Jumps (24/20)
400M Run

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Tuesday, 20 March

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Wendler 1RM Test: Strict Press

“Coe”
10 Rounds for Time:
10 Thrusters (95/65)
10 Ring Push-ups

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