"Small" Change.
3 Rounds for Time of -
Run 1km
50 x Burpees (onto plate)
Run 800m
50 x Box Jumps 24/20
50 Minute cut off
"The Games are coming"
WOD - Monday, 26th March, 2012
"CrossFit Total"
Take the full hour session to find your max -
Back Squat
Press
Deadlift
Warm up progression -
10 @ 50% Max rep
5 @ 70% Max rep
3 @ 85% Max rep
3 attempts @ 101%+
Castro, Lipson & Khalipa
WOD - Saturday, 24th March, 2012
Workout 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.
WOD - Friday, 23rd March, 2012
As Many Rounds as Possible in 20 Minutes of -
5 x Wall Climbs/Burpees
10 x Toes Through Rings
15 x Box Jump 30"
Wall Climbs
WOD - Thursday, 22nd March, 2012
For Time -
10 x Clean and Jerk 70/40kg
1 Round of "Cindy"
9 x Clean and Jerk 70/40kg
1 Round of "Cindy"
8 x Clean and Jerk 70/40kg
1 Round of "Cindy"
7 x Clean and Jerk 70/40kg
1 Round of "Cindy"..........
All the way down to 1 x Clean and Jerk 70/40kg
"WOD Demo"
WOD - Wednesday, 21st March, 2012
"Deadlift"
3 - 3 - 3 - 3 - 3
Rest, then -
Each for time, with 3 minutes rest precisely between each -
3 x 800m
"Matt Swift"
WOD - Tuesday, 20th March, 2012
"Back Squat"
5 - 5 - 5 - 5 - 5
Rest, then -
For Time, 4 Rounds of -
12 x Pull Ups
24 x sit ups
"My Gym is Different"
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