MARCH 30, 2011

CROSSFIT GAMES WOD #2

9 DEADLIFTS 155/100
12 PUSH UPS (HR)
15 BOX JUMPS 24/20
15 MIN AMRAP

MARCH 29, 2011

10 OH LUNGES 45/25
10 T2B
10 BURPEE PULLUPS
10 BOX JUMPS
3RDS
THEN:
5 CLAPPING PUSH UPS
10 SIT UPS
10 SQUAT JUMPS
4 RDS
FINISH WITH 100 DBL UNDERS

MARCH 28, 2011

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
FOR TIME

MARCH 25, 2011

70 BURPEES
60 SIT UPS
50 KB SWING 50/35
40 PULL UPS
30 HSPU
FOR TIME

MARCH 24, 2011

"300"
25 PULL UPS
50 DEADLIFTS 135/95
50 BOX JUMPS 24/18
50 PUSH UPS
50 KB CLEAN PRESS
50 FLOOR SWEEPER
25 PULL UPS
FOR TIME

MARCH 23, 2011

6 HSPU
9 KB SWINGS 70/50
12 WALKING LUNGES 45/25 OH
15 K2E
18 SQUATS
100M SPRINT
3 RDS
THEN:
3 G2OH 155/105
1 MIN RECOVERY
FOR A TOTAL OF 3 TIMES

MARCH 22, 2011

800M RUN
10 HANG CLEANS 115/75
15 WALL BALL 20/16
20 BALL SLAMS 25/15
400M RUN
10 WALL BALL 20/16
15 BALL SLAMS 25/15
20 HANG CLEANS 115/75
400M RUN
10 BALL SLAMS 25/15
15 HANG CLEANS 115/75
20 WALL BALL 20/16
THEN
3RDS OF YOUR GOAT @ 10 REPS

MARCH 21, 2011

10 PUSH PRESS 95/65
10 KB SWINGS 50/35
10 BOX JUMPS 24/18
10 MIN AMRAP
2 MIN RECOVERY
THEN:
10 PUSH UPS (HR)
10 BALL SLAMS 25/15
10 BURPEES
10 MIN AMRAP

MARCH 7, 2011

"ANGIE"
100 PULL UPS
100 PUSH UPS
100 SIT UPS
100 SQUATS
FOR TIME

MARCH 5, 2011

1 DEADLEFT
1 HANG POWER CLEAN
1 FRONT SQUAT
1 PUSH PRESS
= THE LB THAT'S ON THE BAR
TEAM MUST LIFT 1350 LB TOTAL
THEN
10 C2B PULL UPS
10 OHS @115/75
10 BOX JUMPS 24/18
10 KB SWING @ 70/50
3 RDS EACH PERSON
USING ONLY 1 BAR, 1 KB, 1 BOX
THEN:
8 ROPE CLIMB
TEAM OF 4

MARCH 4, 2011

20 BALL SLAM
15 SQUAT JUMPS
10 KB SNACH 50/35
5 HANG POWR CLEANS 155/115
4RDS FOR TIME

MARCH 3, 2011

"O2 THIIEF"
25" box jumps
burpees
1,2,3,4,5,6,7,8,9,10
-2 min. rest-
squat clean 185/115
1-2-3-2-1
double unders
10-20-30-20-10
-2 min. rest-
kbs 70/50
ring push-ups
10,9,8,7,6,5,4,3,2,1

MARCH 2, 2011

""
800M RUN
21 THRUSTERS 115/75
21 PUSH UPS
21 PULL UPS
400M RUN BACKWARDS
15 THRUSTERS 115/75
15 PUSH UPS
15 PULL UPS
400M RUN BACKWARDS
9 THRUSTERS 115/75
9 PUSH UPS
9 PULL UPS
800M RUN
FOR TIME

MARCH 1, 2011

"FIGHT GONE BAD 400"
20 WALL BALL 20/16
20 SDHP 95/65
20 BOX JUMPS 24/20
20 PUSH PRESS 95/65
20 DBL UNDERS
4 RDS FOR TIME
30 MIN MAX

FEBRUARY 28, 2011

15 MIN SKILL WORK
CLEANS & SNATCH
THEN:
10 SQUAT SNATCH 95/65
10 RING DIPS
10 K2E
20 MIN AMRAP
THEN:
10 WALL CLIMBS

FEBRUARY 25, 2011

"THROWDOWN SERIES" FEB WOD
50 WALL BALL 20/16
THEN:
30 DBL UNDERS
15 T2B
10 FRONT SQUATS 135/95
3RDS FOR TIME
THEN:
CLEANS
1 REP MAX IN 3 MIN

FEBRUARY 26, 2011

SDHP 95/65
OHS 95/65
21-15-9
THEN
BACK SQUATS 3-3-3-3-3

FEBRUARY 24, 2011

FEBRUARY 23, 2011