Monthly Archives: March 2013

03.29.2013

Warm-up Drills
I. Run 800m
II. 2 Rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
30ft Walking Lunges
30ft Broad Jumps
30ft Inchworms
III. Mobility

Impact/Focus: Weighted Static Dips
Select weights for Static Dips from the following options:
Bodyweight x 1/.15/.25/.35/.50
Then… Work through the following performance limitation tests
5 Rounds, scored individually of:
Max Reps x Weighted Static Dips
Max Reps x Double-unders

Notes: Adjust weights between sets as necessary.

Post scores to comments.

“Brundisium”
Accumulate as many reps/lbs as possible in 12:00 of
1 x Rope Climb
5-4-3-2-1 x Front Squat (225/155lbs)

Notes: Every sixth Round begins the Front Squat sets over again at five repetitions.

Post scores to comments.

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03.28.2013

Warm-up Drills
I. Run 400m
II. 3 Rounds of
5 x Hindu Push-ups (2ct)
7 x KB SDHP’s (24/16kg)
7 x American KB Swings (24/16kg)
7 x Air Squats (wall)
10 x Hollow Rocks (2ct)
III. Mobility

“CrossFit Games Open WOD 13.4”
Complete as many Rounds/Reps as possible in 7:00 of
Clean and Jerk (135/95lbs)
Toes-to-Bar

Notes: With reps climbing by 3’s each round (3-6-9-12…etc.) work as high up the ascension ladder as possible before time expires.

Post scores to comments.

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03.27.2013

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
20 x Walking Lunges
15 x Toes-2-Bar
10 x Burpee Pick-ups (45/25lbs)
III. Mobility

Impact/Focus: Press & Push Press Complex
5 Individual Efforts/Lifts of:
Press x 2 + Push Press x 1

Notes: Work aggressively towards the heaviest set possible.

Post sets/reps/loads to comments.

“Bonnaducci”
Every Other Minute for 14:00 complete the following workload in :60 seconds or less:
7 x Sumo Deadlift High-Pull (75/55lbs)
7 x Clapping Push-ups
7 x C2B Pull-ups
7 x Thrusters (75/55lbs)

Notes: This format may be easier for some to read as 7 Rounds of one minute on x one minute rest. Accomplish the above workload within the first minute and the second one should allow for barely enough recovery. Maximum exertion is encouraged during each timed effort.

Post scores to comments.

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03.26.2013

Warm-up Drills
I. Run 800m
II. 2 Rounds of:
30 ft Duck Walk
30 ft Crab Walk
30 ft Bear Crawl
30 ft Walking Lunges
30 ft Broad Jumps
30 ft Inchworms
III. Mobility

Impact/Focus: Hang Power Snatch
Against a 15:00 Running Clock work up to a technically sound 3 rep record.

Hang Power Snatch 3-3-3-3-3

Post scores to comments.

“Them Sum Jasty-Nimstics”
21-18-15-12-9-6 reps for time of
Box Jumps (24/20”)
GHD Sit-ups
Ring Push-ups

Post results to comments.

Posted in | 4 Comments

03.21.2013

Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Press
5 x Push Press
5 x Front Squat
10 x Hang Power Snatch
III. Mobility

“CrossFit Games Open WOD 13.3”
Complete as many rounds/reps as possible in 12 minutes of
150 x Wallball (20/14lbs)
90 x Double-unders
30 x Muscle-ups

Post scores to comments.

Posted in | 5 Comments

03.20.2013

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
20 ft Duck Walk
20 ft Crab Walk
20 ft Bear Crawl
20 ft Walking Lunges
20 ft Broad Jumps
20 ft Inchworms
III. Mobility

Impact/Focus: Back Squat 5-5-3-3-3-3-3RM
Warm-up with 2 sets of five repetitions each before working up to a new 1-Rep maximum personal record Back Squat.

Back Squat 5-5-3-3-1-1-1RM

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“All Terrain”
Against a 5:00 Running Clock complete as many Rounds/Reps as possible of
45 x Double-unders
5 x Handstand Push-ups
10 x Ring Dips
15 x Push-ups
Then…
Against a 10:00 Running Clock complete as many Rounds/Reps as possible of
5 x Burpee Suitcase Deadlift
30m ‘Heel-Toe’ Farmer’s Walk
20m Bear Crawl

Post scores to comments.

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03.19.2013

Warm-up Drills
I. 6 Rounds Speed Rope
(:30s work :20s rest)
II. 9 Fundamentals x 5 repetitions each (45/35lbs)
III. Mobility

“Snow Drifts”
5 Rounds for time of
Row 350m
10 x Deadlifts (185/135lbs)
5 x Power Clean (185/135lbs)
10 x Jumping Slam Balls (40/20lbs)

Notes: If possible athletes should use an appropriate load that allows for one bar to represent both Deadlift and Power Clean loads.

Post scores to comments.

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03.18.2013

Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 Reps Each (45/30lbs)
III. Mobility

Impact/Focus: Barbell Complex
Work up to the the heaviest load possible that can be lifted through the following sequence of barbell movements without dropping/putting the bar down. For each Complex to be successful it the athlete must complete 3 Unbroken sets/Rounds which totals 15 repetitions across the 5 movements below.

1 x Power Clean
1 x Front Squat
1 x Push Press/Jerk
1 x Back Squat
1 x Push Press/Jerk

Post sets/reps/loads to comments.

“Blackjack AMRAP II”
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14lbs)
15 x Toes-2-Bar/K2E’s
21 x Double-unders

Post scores to comments.

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03.15.2013

Warm-up Drills
I. 600m Row
II. 7:00 AMRAP
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
III. Mobility

Impact/Focus: OHS, Power Snatch, Thruster Option
Choose from the following options and complete against a 20:00 Running Clock:
I. Overhead Squat: Find a 5RM
II. Power Snatch: 8 sets of 2 reps @75%
III. Thruster: 1RM

Post sets/reps/loads to comments.

Sublimate”
Complete 25-20-15-20-5 reps for time of
KB Swings (32/24kg)
Ring Dips
Wallball (20/14lbs)

Post scores to comments.

Posted in | 4 Comments

03.14.2013

Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Press (45/30lbs)
5 x Push Press (45/30lbs)
5 x Front Squat (45/30lbs)
10 x American KB Swing (24/16kg)
III. Mobility

“CrossFit Games Open WOD 13.2”
Complete as many Rounds/Reps as possible in 10:00 of
5 x Shoulder-To-Overhead (115/75lbs)
10 x Deadlift
15 x Box Jumps (24/20”)

Post scores to comments.

Posted in | 2 Comments

03.13.2013

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Deadhang Pull-ups
7 x KB Sumo Deadlift
7 x KB Sumo Deadlift High-Pull
7 x American KB Swings
III. Mobility

Impact/Focus: Rope Climb & Bench Press Test
3 Rounds of the following movements for time + reps
3 x Rope Climbs
Max Reps x Bench Press (BW/.75BW)

Post scores to comments.

“Malingering II”
Complete the following for time
Run 400m
32 x Overhead Walking Lunges (45lbs/25lbs)
32 x Ring Push-ups
32 x Box Jumps (24/20”)
Run 400m
22 x Overhead Walking Lunges (45lbs/25lbs)
22 x Ring Push-ups
22 x Box Jumps (24/20”)
Run 400m
12 x Overhead Walking Lunges (45lbs/25lbs)
12 x Ring Push-ups
12 x Box Jumps (24/20”)

Post scores to comments.

Posted in | 3 Comments

03.12.2013

Warm-up Drills
I. Row 2:00
II. 3 Rounds of
5-5-5 x Deadhang Pull-ups
10-8-6 x Hindu Push-ups (CFGS)
15-12-9 x Air Squats (Wall)
III. Mobility

Impact/Focus: Deadlift
Work through the following sets/reps after warming up with individual discretion. Use no more than the sets listed for each working effort. Use the most challenging loads possible for proper execution.

Deadlift 5-4-3-2-1

Post loads to comments.

“Dionysus”
Complete as many reps as possible in 3:00 of
C2B Pull-ups
Then…
Tabata Jump Squats (65/95lbs)
Tabata Push Press (65/95lbs)

Notes: Tabata intervals are 8 Rounds of (:20 on x :10 rest). Score best and worst for each movement.

Post scores to comments.

Posted in | 3 Comments

03.11.2013

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
20 ft Duck Walk
20 ft Crab Walk
20 ft Bear Crawl
20 ft Walking Lunges
20 ft Broad Jumps
20 ft Inchworms
III. Mobility

“Fury’s Rain”
Complete 21-15-9 reps for time of
Handstand Push-ups
Power Cleans (165/115lbs)
GHD Sit-ups
Front Squat (165/115lbs)
Chest-2-Bar Pull-ups

Note: Attempt to use one bar/load for Power Cleans and Front Squats.

Post scores to comments.

Posted in | 9 Comments

03.08.2013

Warm-Up Drills
I. Speed Rope x 2:00
II. 2 rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

Impact/Focus: Power Clean EMOTM
Every minute on the minute for 10:00 execute a 1 x Power Clean, increase weights each set if able.

Post sets/reps/loads to comments.

“Snow Angels”
Complete 5 rounds for time of
Front Squat (205/155lbs) x 10-8-6-4-2
Knees-2-Elbows x 21-18-15-12-9
Double-unders x 30-30-30-30-30

Post scores to comments.

Posted in | 2 Comments

03.07.2013

Warm Up Drills
I. Speed Rope
6 Rounds of (:30s Work/:20s Rest)
II. 3 Rounds of
7 x Push-ups (CFGS)
9 x American KB Swings (24/16kg)
12 x Air Squats
III. Mobility

Impact/Focus: Snatch Practice
With a 10:00 running clock work through as many sets/reps as possible of the training complex below:

1 x Snatch pull
1 x Hang Snatch
1 x Power Snatch
1 x Squat Snatch

Post sets/reps/loads to comments.

“CrossFit Games Open WOD 13.1”
Against a 17:00 running clock complete as many reps as possible of the following:
40x Burpee Jump Touches (target 6″ above max reach)
30x Snatch (75/45lbs)
30x Burpee Jump Touches
30x Snatch (135/75lbs)
20x Burpee Jump Touches
30x Snatch (165/100lbs)
10 x Burpee Jump Touches
30+ x Snatch (205/120lbs)

Post scores to comments.

Posted in | 4 Comments

03.06.2013

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
7 x Press (45/30lbs)
7 x Power Clean (45/30lbs)
7 x Front Squat (45/30lbs)
7 x Pull-ups (Deadhang)
III. Mobility

“Charlotte”
Celebrate Charlotte Chang’s birth by assaulting the three challenges below.

For time move 5,000/3,500lbs as fast as possible using the following movements for single repetition sets:
1 x Squat
1 x Bench Press
1 x Power Clean
Rest 2:00
Then…
For time
21-15-9 reps of
Knees-2-Elbows
American KB Swings (32/24)
Rest 1:00
Then…
For time
Complete 21-15-9 reps of:
GHD Sit-ups
Squat Jumps (75/55lbs)

Post scores to comments.

Posted in | 4 Comments

03.05.2013

Warm-up Drills
I. Row 2 Minutes
II. 2 Rounds of
5 x Burpee Jumping Pull-ups
5 x Deadlift (45lbs)
5 x Sumo Deadlift High-Pull (45lbs)
5 x Front Squat (45lbs)
III. Mobility

“Aggamemnon Sez”
Complete as many Rounds/Reps as possible in 20:00 of
1 x Rope Climb
Run 400/200m (alt.)
Max Reps x Thrusters (95/65lbs)

Post scores to comments.

Skill Development
3 Rounds for total reps of
Max Reps in 1:00 x Hollow Rocks
Max Reps in 1:00 x Push-ups

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03.04.2013

Warm-up Drills
I. Row 750m
II. 3 Rounds x Burgener Drill
III. 2 Rounds of
7 x Deadhang Pullups
7 x Burpees
IV. Mobility

Impact/Focus: HSPU 5-5-5-5-5
Scaling movements up or down as necessary execute the following:

Handstand Push-ups 5-5-5-5-5

Post sets/reps to comments.

“Choose Your Own Adventure: Chapter II”
With a 10 minute running clock take as much weight from ground to overhead as possible. Choose from 65, 95, 115, 135 or 155lbs. Any variation of Clean & Overhead/Snatch is acceptable. Once time expires take the amount of reps completed and multiply by the weight chosen to determine score.

Post scores to comments.

Skill Development
5 Rounds of
L-sit x Max Time (seconds)

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03.01.2013

Warm-up Drills
I. Run 400m
II. 2 rounds
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

Impact/Focus: Push Press 2-2-2-2-2
Warm-ups: 2 to 3 Sets of 3-5 reps each
Push Press 2-2-2-2-2RM

Post sets/reps/loads to comments.

“Bert Meets Sortie”
Complete as many Rounds/Reps as possible in 15:00 of
7 x Pull-ups
12 x Wallball (20/14lbs)
#Rnds x Power Clean (165/110lbs)

Notes: Round 1 has 1 x Power Clean, Round 2 has 2 x Power Cleans, etc.

Post scores to comments.

Posted in | 3 Comments

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