4/1/2013 REAL April 1st WOD–3 Amraps

WOD 

5 min Amrap of

5 Burpee to Plate touch 35/25

10 Plate Side Taps

20 Du’s/60 Singles

rest 2 min

5 min Amrap of

5 Goblet Squats 70/53

10 KB Swings Russian

20 Du’s/60 Singles

rest 2 min

Repeat 1st Amrap

Try and get same r MORE Rounds!

Strength/Skill

Hang Squat Snatches

5x4x3x1x1x1x1x1

Start light…Get HEAVY

4/1/2013 Love Burpees…If you don’t Show up…You will never know…

Skill  Max Body weight Overhead Squats in 10 minutes

WOD  5 Rounds of

10 Burpees to Plate Touch

10 Burpee Box Jumps 24/20

10 Burpee Pullups

**We are Gonna Get good at These**

3/27/2013 WOD Row…OPEN Tonight.

WOD

1000m Row (Smooth)

100 Bicycles

20 Overhead Squats 75/55

500m Row (Steady)

50 Bicycyles

10 OHS

250m Row (GET IT!!!)

25 Bicycles

5 OHS

8pm Tonight  OPEN 13.4 Announcement and Competition.

3/26/2012 Split Snatches

Skill  Split Snatch (Go light and work on smooth first pull to solid split)

WOD  5 Rounds of

5,4,3,2,1 Wall Climbs (Chest to Wall)

10 Split Snatches 95/65 X-GRIT-115/75 (Alternate Legs each rep)

5 Shoulder Presses(STRICT if you can)

25 Flutterkicks (2ct)

Post Wod

Strict Pullups

start at lightest band, do max reps, move up to next band, end at Green

3/25/2012 Deadlift/Pushup/Run EMOM

WOD  2 Min EMOM

2 Deadlift 100% Bodyweight/75%BW (X-Grit 125%BW)

2 Barbell Pushups

200m Run

Add 1 rep each round.

When you fail to complete the required reps and run, mark your completed rounds then:

 switch to a 1 DL/1Pushup 200m run continuously til 15:00.

3/22/2013 Open WOD 13.3 Or WOD II Squat Clean Thruster EMOM

OPEN 13.3 …  We will be doing the Open WOD Saturday @ 830am Class and Sunday around 3pm for those not able to do it otherwise.

12 Min Amrap of

150 Wallballs 20/14 @ 10/9′

90 Double Unders

30 Muscle Ups

WOD II

Squat Clean Thruster EMOM 40/30/20/10 Dumbells

1 rep every min going up 1 rep each min.

(X-Grit…Pick a Heavy Barbell)

3/21/2013 20-15-10-5

WOD 

20-15-10-5

Kb Swings 70/53/44/35

30 Second Bottom Squat (Strong Position)

Pushups

30 Second Plank Hold (FLAT, FLAT, FLAT)

Flutterkicks (2ct BIG)

***If you need to have OPEN 13.3 Judged get with me***

3/20/2013 Row/WOD/Run

WOD

Buy-in  1000m Row

3 rounds of

100 Double unders/ 200 Singles

25 GHD/ 50 Abmats

Cash Out  1000m Run

3/19/2013 Running Chipper

WOD

800m Run

30 WallBalls 20/14  (X-grit 30/20)–Super Deep Squat

30 Spider Lunges

600m Run

30 Pushups (Hr)

30 Push Press 75/55 (Super Tall)

400m Run

30 Burpees to Plate Touch 35/25

30 Plate Taps (2ct)

200m Run with Plate

3/18/13 10-1 Power Clean/Front Squat/Flutterkick

Strength:

5 x 10 Bench Press  100% BW/75%BW

Go for 10 reps each round, record number achieved.

WOD 10-1

Power Cleans 135/95 (X-Grit 155/105)

Front Squats (If you no like Front…Bear Complex to Back)

20 Flutterkicks over Bar (2ct)

X-Grit(155)

Todd………14:50

Davis……..16:33…CrossFit Pulse

Mike K……18:17

Van……….18:17

Rx (135)

Charlie…..12:35

Shawn…..13:24

George….14:29

Hal……….14:39

Clayton…18:29

White……19:15

Jacob……22:55

115

David……13:37

Craig…….16:51

Seth……..17:52

Jeff………18:01

Lane…….18:58

M Romigh.19:00….CrossFit Shift

Brandon…19:09

Joe F……..20:43

Buddy……22:06

JB…………22:58

95

Tim……….13:55

Jim……….15:53

Chuck……+16:00

Chase……16:06

Richard….16:43

Bryan…….16:48

Ewell……..17:33

85

Kelly O…..13:29

Carole……19:24

Sean.85…14:59

JasonR..80.13:56

75

Holly……..11:58

Bryce…….13:32

Anne……..13:38

Taylor……14:05

Hannah R.14:05..Hang/Abmat

Celeste…..14:30

Kathy M….14:56

Alix………..17:17

Craig Stan.18:40

K-Rev……..20:38

Hannah G..21:02

65

Cameron…12:30

Amber…….12:40

Tara……….13:47..CrossFit Shift

Krista……..15:25..(Air)

Trip………..16:00..(Air)

Emmy……..17:23

Sandy……..17:46

Bo..60……..14:20

55

Nancy…….13:30

Haley………14:50

Joanna…….14:47

Jill………….18:25..(Air)

Rachel..50.16:44

Hang Clean/Air Squat/Flutterkick 15

Desmond

Ashleigh