Monthly Archives: March 2013

WOD 4-1-13

Strength Back Squats L1- work up to a new 5 rep MAX L2- WENDLER- ONE PLUS- using 90% of your 1 RM for all percent calculations: 5 @ 40%, 5@ 50%, 3 @ 60%, 5 @ 75%, 3 @ 85%, … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 3-30-13

Strength 20 minutes to work on any lift.  If you need a 1 rm for any lift please do this! WOD 14 minute AMRAP 2  Kneeling Squat Jumps 4 Power Snatches (115/75) 6 Dynamic Push Ups onto a 45/35 lb. … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 3-29-13

Strength L1:  Find a 1 rm Deadlift L2: Wendler 3 Plus, using 90% of your new assumed 1 RM for all calculations: 5 @40%, 5@50%, 3@60%, 3@ 70%, 3 @ 80%, 3 PLUS @ 90% L3: Pause Dead Lifts- CLEAN … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 3-28-13

Workout 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 … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 3-27-13

Mobility 30 minutes Time to spend some time getting aquainted with the Lacrosse Ball and Rollers! WOD For time, in ANY ORDER. 100 Air Squats 80 Sit Ups 60 Walking Lunges 40 Burpees 1 mile run After Party NONE- JUST … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 3-26-13

Strength Strict Press WOD 3 rounds for time of 10 Burpees 25 Wall Balls (20/14) 200m Run

Posted in CrossFit Kids WOD | Leave a comment

WOD 3-26-13

Strength Strict Press L1: Work up to a 5 Rep Max Strcit press L2: Wendler-5@ 40%, 5 @ 50%, 3@60%, 3 @70%, 3 @80%, 3 PLUS @ 90%  (Remember to use 90% of your 1 RM for calculations) L3:  Push … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 3-25-13

Strength Back Squats EMOM- 3 back squats at 80% for 7 minutes WOD 3, 6, 9 and so on LADDER WOD Get as “high” in the ladder as you can in 15 minutes: 3 Toes to Bar, Ring Dips, Pull … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 3-23-13

Strength Take 20 minutes and work any lift.  If you need a 1rm for ANY lift please do that! WOD 5 rounds for time 20 Plate Over Head Walking Lunges (45/35) total 10 each side 20 KB Snatches (24/20) total … Continue reading

Posted in CrossFit WOD | Leave a comment

WOD 3-22-13

Strength Dead Lifts L1 (DL less than body weight): Work up to a 5 rep max.  Try and go heavier than last time! L2: Deadlift between BW and double BW-  Wendler 5 plus at 85% L3: Dead Lift either maxed … Continue reading

Posted in CrossFit WOD | Leave a comment