CrossFit WOD
For Time:
– 400m Run
– 3:00 Recovery
– 800m Run
– 3:00m Recovery
– 1200m Run
Mobility WOD
Month: March 2012
CrossFit WOD
Press
5 x 3 @ 75%
Five RFT:
– 20 Air Squats
– 10 Ring Dips
– 5 Strict Pullups
Endurance WOD
Ten Rounds:
– 30 Seconds Max Efforts
– 2:00 Recovery
CrossFit WOD
Seven RFT:
– 3 Front squat (185#/135#)
– 15 Hand Release Pushups
Mobility WOD
Categories
2012-03-20
Underground Strength
Four Rounds
1a. Max Handstand Hold
1b. 15 Close Stance Squats
Four Rounds
2a. 4/3/2/1 Rope Climbs
2b. 8/6/4/2 Pistols
Four Rounds
3a. Max Hollow Body Hold
3b. 10 Bridge Ups
Endurance
Four to Six Rounds:
– 2:00 Time Trial
– 4:00 Recover
Hollow Body
Bridge Up
CrossFit WOD
Deadlift
5 x 3 @ 75%
5 rounds for time of:
– 9 Hang Power Snatches, 75/45 pounds
– 21 Double Unders
Mobility WOD
Categories
Day Five – Part B
For Time:
– 5K Run
CrossFit WOD
For Time:
– 1200m Run
– 3:00 Recovery
– 800m Run
– 3:00m Recovery
– 400m Run
Mobiliity WOD
CrossFit WOD
For Time:
– 20 Cleans (165#)
– 40 Pullups
– 60 KB Swings (32kg/20kg)
– 40 Pushups
– 20 Deadlifts (275#/185#)
Endurance WOD
Two to Three Rounds:
– 1 Mile Run
– 4:00 Recovery
*Hold within 10 to 15 seconds.
Categories
Day Four – Part B
Part One
Three Rounds:
– Run 30 sec @ max effort
– 2:00 Rest
Part Two
Two Rounds:
– Run 1 min @ 95%
– 4:00 Rest
Part Three
One Round
– Run 5 min @ 90%
CrossFit WOD
AMRAP – 10 Minutes:
– 8 Russian Kettlebell Swings (24)
– 8 C2B Pullups
– 8 Air Squats
Mobility WOD