MARCH 8, 2013

STRENGTH:
Bulgarian Split Back Squats
5.5.5.5.5
WOD:
7 Lowers from Inverted Hangs
(keeping straight arms and body)
15 Plate Pushups
5RFT

**Wod Demo on CF Mainsite 1-10-13**

MARCH 6, 2013

STRENGTH:
Snatch Balance
5.5.5.5.5
WOD:
12 KBS 50/35
24 Pullups
12 WBS 20/14
200m Sprint
15min AMRAP

MARCH 5, 2013

SKILL:
KBS
WOD:
2 HSPU
6 Thrusters 115/85
18 WBS 20/14
54 Dbl Unders
5RFT:

MARCH 4, 2013

STRENGTH:
DEADLIFT
5.5.5.5.5
WOD:
“BURPEE WHAT!?”
5 BURPEE BOX JUMPS 24/20
5 BURPEE PULLUPS*
10 RFT
*pullups must start full ext at bottom
*20 min cap

FEBRUARY 28, 2013

SKILL:
Box Jumps
WOD:
“Deck of Cards”
♣=KBS 50/35
♦=Ball Slam 20/15
♥=Box Jumps 24/20
♠=T2B
Aces=400m Run
Face cards=10 reps
#’ed cards=value

FEBRUARY 27, 2013

STRENGTH:
FRONT SQUAT
1.1.1.1.1
WOD:
40 DBL UNDER

20 HR PUSH UPS

10 BACK SQUAT 135/95
5 RDS FOR TIME

FEBRUARY 26,, 2013

SKILL:
Skin the Cat
WOD:
“Olympic Total”
Snatch
1.1.1
Clean & Jerk
1.1.1

FEBRUARY 25, 2013

STRENGTH:
THRUSTERS
1.1.1.1.1
WOD:
100M SPRINT

20 BURPEES

100M SPRINT

20 SITUPS

100M SPRINT

20 PISTOL

100M SPRINT

20 WALL BALL
15 MIN AMRAP

FEBRUARY 22, 2013

STRENGTH:
Push Press
3.3.3.3.3
WOD:
Your Choice:
“GRACE”
30 C&J 135/95

OR

“ISABELLE”
30 Snatches 135/95

FEBRUARY 21, 2013

SKILL:
Rope Climb
WOD:
2012 GAME CHIPPER

10 OHS 155/105

10 BOX JUMP OVER 24/20

10 THRUSTERS 135/95

10 POWER CLEANS 205/125

10 T2B
10 BURPEE MU

10 T2B

10 POWER CLEANS 205/125

10 THRUSTERS 135/95

10 BOX JUMP OVER 24/20

10 OHS 155/105

FEBRUARY 20, 2012


STRENGTH:
Front Squats (5x3)
WOD:
“DT”
5rds
12 Deadlifts
9 HPC
6 Push Jerks

Rx: 155/115
*same weight used for all mvmts*

FEBRUARY 19, 2013

SKILL:
Front Lever
WOD:
For Jimmy’s BD:
“Angie with a Run”
100 Pullups
100 Pushups
100 Situps
100 Squats
*400m run after each exercises

(45 min cap)

FEBRUARY 18, 2013

STRENGTH:
Thrusters (5x3)
WOD:
5 rds
5 KB THRUSTER RT 50/35

5 KB SWINGS 50/35

5 KB THRUSTER LT 50/35

5 KB SNATCH RT 50/35

5 KB SWINGS 50/35

5 KB SNATCH LT 50/35

FEBRUARY 15, 2013

STRENGTH:
Push Press
5.5.5.5.5
WOD:
100M SPRINT X2 NO BAND
1MIN REC BETWEEN

80M BAND SPRINT X 2
45SEC REC BETWEEN

60M BAND SPRINT X 2
45SEC REC BETWEEN

40M BAND SPRINT X 4
30SEC REC BETWEEN

20M BAND SPRINT X 4
30SEC REC BETWEEN

100M SPRINT X2 NO BAND
1MIN REC BETWEEN

FEBRUARY 14 ,2013

SKILL:
Double Unders
WOD:
“The Chief”
3 HPC 135/95
6 Pushups
9 Squats
5rds
3min Amrap
1min rest bet rds

FEBRUARY 13, 2013

STRENGTH:
FRONT SQUATS
5.5.5.5.5
WOD:
1 ROPE CLIMB
15 SIT UPS
5 HSPU
10MIN AMRAP

FEBRUARY 12, 2013

SKILL:
Inverted Hang
WOD:
“Small”
Row 1000 meters*
50 Burpees
50 Box jumps, 24/20
Run 800 meters
*Sub 100 SDHP for 1000k row. (50/35 KBS)
3rds for time
(45 min cap)

FEBRUARY 11, 2013

STRENGTH
THRUSTERS
5.5.5.5.5

WOD
WALLBALL 20/16
DBL UNDERS
50. 40. 30. 20. 10
200M SPRINT BETWEEN EACH ROUND

FEBRUARY 7, 2013

SKILL:
Freestand HS
WOD:
“LUMBERJACK 20”
20 DESDLIFTS 275/185
400M RUN
20 KB SWINGS 70/50
400M RUN
20 OHS 115/75
400M RUN
20 BURPEES
400M RUN
20 C2B PULL UPS
400M RUN
20 BOX JUMPS 24/20
400M RUN
20 DB SQUAT CLEANS 45/30
400M RUN

FEBRUARY 6, 2013

STRENGTH:
Clean Pulls (5x1)
WOD:
EMOM 16mins
Even: 3 PC (185/125)
Odd: 25 DUs* *sub max singles

FEBRUARY 5, 2013

Skill
Med ball cleans

WOD:
CrossFit Total 2
Clean 1-1-1
Bench Press 1-1-1
Over Head Squat 1-1-1
Score is the sum of the highest lift for each exercise.

FEBRUARY 4, 2013

STRENGTH:
SNATCH
1.1.1.1.1

WOD:
400M RUN
10RDS OF CINDY
400M RUN
FOR TIME
18MIN MAX

FEBRUARY 1, 2013

2/01/13
STRENGTH:
CLEAN & JERK
(5x3)
WOD:
8 WALL BALL 20/14
8 T2B
8 PUSH PRESS 115/75
8 SPLIT SQUAT JUMPS
16 MIN AMRAP

JANUARY 31, 2013

SKILL:
HSPU (Ring HSPUs if proficient in HSPU)

WOD:
FLOOR PRESS 135/95
BURPEE OVER THE BAR
21-15-9

JANUARY 30, 2013

"EVA"
800M RUN
30 KB SWING 70/50
30 PULL UPS
5 RDS FOR TIME


JANUARY 29, 2013

SKILL
WALLBALL

WOD
RING DIPS
OVER BOX JUMPS
L-SIT HOLD
SQUATS
TABATA STYLE
20 SEC WORK
10 SEC RECOVER
8 RDS EACH MOVEMENT

JANUARY 28, 2013

STRENGTH
SNATCH
3. 3. 3. 3. 3

WOD
1 ROPE CLIMB
12 HANG SQUAT CLEAN 95/65
25 DBL UNDERS
5 RDS
FOR TIME

JANUARY 25, 2013

"MARY"
5 HSPU
10 PISTOL SQUATS
15 PULL UPS
20 MIN AMRAP
OR
"CHELSEA"
5 PUUL UPS
10 PUSH UPS
15 SQUATS
20 MIN AMRAP

JANUARY 24, 2013

SKILL
HANDSTAND HOLD

WODS
50 SQUATS
40 PUSH UPS
30 SIT UPS
20 BOX JUMPS 24/20
100M SPRINT
2 RDS FOR TIME

JANUARY 23, 2013

STRENGTH
CLEAN PULLS
5. 5. 5. 5. 5
LAST 3 SETS @ 105%

WOD
"RUNNING GI JANE"
400M RUN
10 BURPEE PULLUPS
10 RDS FOR TIME