04/01/13

WOD AMRAP 40 minutes 100 wall balls 100 double unders 100 ring rows 100 burpees 100 pistols 100 lunges 100 handstand push ups 100 box jumps 100 muscle ups ….happy April fool’s day everyone! MOD Front squat WOD 10 minute AMRAP 10 alternating kb snatches, 53/35# 10 overhead kb walking lunges 1 wall climb

Endurance WODs, Q2

This batch of Endurance WODs are posted in bulk and will cover April 2nd – June 23rd. Whereas the previous 12 weeks had a more strict structure of X amount of repeats, these coming weeks will challenge you to push yourself and analyze your performance. A lot of these WODs say “until form/pace deteriorates” so you keep repeating the interval …

03/29/13

WOD Same scheme as 13.4 Open WOD but with handstand push ups and pistols

03/28/13

CrossFit Open WOD 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. …

03/27/13

MOD Tabata deadlifts Tabata wall balls WOD 3 rounds* 10 thrusters, 135/95 50 double unders *EMOTM stop and complete 5 burpees

03/26/13

MOD Snatch WOD 14 minute AMRAP 30 deadlifts 25 kb swings 20 box jumps 15 front squats 10 burpees 5 hspu 1 muscle up

03/25/13

MOD Clean & jerks WOD 5 rounds 7 l-sit pull ups 7 t2b

Running WODs, Week 12

Tuesday 4-8 x 400m, rest 1:00, hold each effort within 2-3 seconds Thursday 4-8 x 200m, 1:00 rest, hold each effort within 2-3 seconds Sunday 5k-15k TT

03/22/13

WOD 12 minute AMRAP 1 burpee 2 air squats 3 knees to elbows

03/21/13

CrossFit Open WOD 13.3 12 minute AMRAP 150 wall balls, 20#/14# 90 double unders 30 muscle ups