Monday, March 12, 2012 Twelve Point Three

Open Wod 12.3
18 Minute AMRAP
15 Box Hops 24/20
12 Push Press 115#/75#
9 Toes to Bar
Keep track of your rounds.
Warm up
500 Meter Row
2 rounds of: 10 Pull ups
10 Dips
20 Overhead Russian Twist
10 Broad Jumps

Saturday, March 10, 2012 Rid’in Dirty

Filthy Fifty

50 Box Jumps
50 Jumping Pullups
50 K.B.S., 35/20
50 Walking Lunges
50 K2E
50 Push Press, 45/35
50 Back Ext
50 Wallballs, 20/14
50 Burpees
50 Double Unders

Friday, March 09, 2012 Sailor

4rds
5 jerks, 185/120 or 30 push press, 95/65 (pick either the jerk or the push press and must stay with that movement for the entire WOD, but if you pick the jerk a push press is a no rep meaning your weight must be heavy enough to jerk)
40 Double unders
500m Row

Warmup -

Coaches pick

Thursday, March 08, 2012 12min AMRAP

WOD
12 Wall balls
12 Ab mat situps

Warm up
3x
2 wall walks
8 pullups
12 body squats
16 jumping jacks

Wednesday, March 07, 2012 Have Some

12.1
7min AMRAP
BURPEES!
- coaches use your judgement to give the athletes something to touch above there head.

Warmup
500m row
Shoulder mobility
20 games standard box hops

Tuesday, March 06, 2012 15min AMRAP

WOD -
6 Squat Cleans, 135/95
8 Box Hops, 24/18
12 HR Push ups

Warm Up -
2x
10 OH Squats
10 Dips
15 Jump Jacks
15 Situps
20 Steps Walking Lunge

Monday, March 05, 2012 3rds for time

3rds
400m med ball run, 20/14 2.5 Laps, If the Field is not open sub rower
30/15 C2B Pullups
30/15 Kettle bell swings 2p/1.5

30/15, 30 is RX and 15 is scaled
20min Cap, no if, ands, or buts

Warm Up -
Dynamics

Saturday, March 03, 2012 Another Team WOD

3 Rounds
Teams of 2
50 Sumo Dead Lift High Pulls 95#/65#
50 Pull ups
100 Ab Matt sit ups
for time.

Friday, March 02, 2012 Friday is Here

Warm up-Med Ball Run-1 Lap
Med Ball Dynamics
2 Rounds of the Burgner Warm
3 Rounds
20 Snatches 65#/35#
15 Up/Downs
10 Box Hops 24/20 Game Standard
20 Snatches 75#/45#
15 Up/Downs
10 Box Hops 24/20 Game Standard
20 Snatches 85#/60#
15 Up/Downs
10 Box Hops 24/20 Game Standard
For time.

Thursday, March 01, 2012 Tabata Time

Warm up Run 1 lap
2 Round of
10 Weghted Atomics 20#/14#
10 Up Downs
10 Tuck Jumps
10 Side Hip thrust Each side
Tabata
20 Seconds of work, 10 seconds of rest for 8 Intervals.
Kettle Bell Swings 1.5/1 Pood
Air Squats
Ab Matt Sit ups
Hand Release Push ups
Row for Calories
Take the lowest number from each interval, add them to make your score.

Wednesday, February 29, 2012 Forty-Fourth President

Warm up 3 Rounds:
10 Over Head Squats
10 Dips
20 Sit ups
10 Walking Lunges
10 Glute-Ham Raises
This WOD was Borrowed form Syn Martinez (CrossFit Harlem) Afro Brutality.
Black History Wod:
“44th U.S. President”
9-8-7-6-5-4-3-2
Burpees, Deadlifts 135/225
Pull-ups.

Tuesday, February 28, 2012 Thirty

Warm up
2 sets of each: 10 Grass Hoppers
20 Over Head russian Twist 20#/14#
15 Jumping Jacks
250 Meter Row

Thirty
30 Power Cleans 135#/95#
30 Shoulder to Over Head 135#/95#
30 Back Squats 135#/95#
For time.
You may rack for Back squats.

Monday, February 27, 2012 Week TWO

Dynamic Warm up
4 Rounds
10 Burpees
15 Kettle Bell Sumo Dead lift High Pull 2/1.5 Pood
20 Ab Matt Sit Ups
250 Meter Row
For time.
Thanks Alex and Jakiepoopers for all of your help!

Saturday, February 25, 2012 Teams of 2

20min Amrap
50 Kettle Bell Snatches R Arm 1.5/1
100 Burpee Bar Touches…
50 Kettle Bell Snatches L Arm 1.5/1
100 Partner Wall Balls 20/14

Friday, February 24, 2012 Main Site

10 Muscle ups
100 Push Press 75/55
1000m Row

No scale for muscle ups, if you are not RX it is 15 dead hang pull-ups and 15 strict dips.

The push press should feel relatively light so if the RX weight is doable but on the heavy side, scale down.

Hit it hard!