March 2012

Warm-up: 500 Meter row 5 Minute shoulder mobility 2 Rounds: 3 Front Squats 3 Back Squats 6 Slow butterly sit ups Workout: A. Back Squat 5 x 3; Rest as needed between efforts B1. Reverse Hypers 3 x 20; Rest 1:00 B2. GHD sit ups 3 x 20; Rest 1:00 Powerlifting: A. Push Jerk 3-2-1-3-2-1; Rest 3-5:00 between sets; Second […]

Warm-up: 400 meter run 3 Rounds: 3 High tuck jumps 10 Abmat situps 10 Second handstand hold Workout: “Paul” Five rounds for time of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards Pat Barber 18:49, Taz Venter 29:31 (135lbs). Post time to comments. “6,000 Miles for Rob Orlando” CrossFit Journal preview video [wmv]

Workout: CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar For a downloadable PDF of the workout, click here. CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov] Annie Thorisdottir 13 rounds +

Warm-up: Instructor led group stretching P1: 250 Meter row P2 Parallette burpees 2 times through Workout: For time: 21-18-15-12-9-6-3 Pull ups Box Jumps 30/24″ (Must step down every rep) “Speed and Dynamic Efforts” with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov] “Efficiency Tips: Knees To Elbows/Toes To Bar” with Chris Spealler – video [wmv]

Warm-up: Double-under flow drill for 2 minutes 20 single unders, 10 double unders/attempts Rest 1 Minute x 2 sets Workout: 3 Rounds for time of: 75/55# Power Snatch, 25 reps 25 Double unders 25 Abmat sit ups CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box

Warm-up: 200 Meter run 2 Rounds: 9 Kettlebell sumo deadlift high pull 6 Kettlebell snatch 3 Kettlebell push ups Workout: 10-9-8-7-6-5-4-3-2-1 Rep rounds for time of: Deadlift 155/110# Hand release push ups Wall ball shots 20/14# to 12′ Powerlifting: A1: Deadlift 5 x 1-2 reps; Rest 3:00 A2: Bench Press 5 x 1-2 reps; Rest 3:00 B1: Reverse Hypers 3

Warm-up: 250 Meter row 2 Rounds: 3 PVC pass throughs 6 PVC overhead squats 9 GHD sit ups Workout: Split snatch 1-1-1-1-1-1-1 reps Josh Everett 245lbs, Cody Burgener 245lbs. Post loads to comments. “Split Snatch” by Josh Everett, CrossFit Journal preview video [wmv] [mov] WOD Demo with Coach Mike Burgener by Again Faster Equipment – video [wmv] [mov]

Warm-up: Instructor led group stretching 5 minutes 2 Rounds Partner medball clean and toss x 8 (4 each) 200 Meter run with medball Workout: A. 10 Minute clean work Every minute on the minute for 10 minutes 1 Hang power clean. 1 Hang squat clean. 1 Power clean. 1 Squat clean. Females 35/65# Males 45/95# B. “Never Leave

Workout: “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds completed to comments. Compare to 080212. WOD demo – video [wmv] [mov]

Workout: CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible For a downloadable PDF of the workout, click here. CrossFit Games Open 12.2