Saturday 31st March 2012

WOD
For time:
15 deadlifts (120kg)
1 x 20m band sprint
15 pull ups

12 deadlifts
2 x 20m band sprints
12 pull ups

9 deadlifts
3 x 20m band sprints
9 pull ups


FINISHER
Max rep dumbbell push press in 3 minutes

Friday 30th March 2012

WOD
Back squat 3-3-3-3-3

Kipping pull ups / skill work between sets

Thursday 29th March 2012

WOD
20 minutes AMRAP:
200 double unders (Or 600 single skips) to buy in
then in remaining time do as many rounds as possible of:

• 8 sumo deadlift high pulls (40kg)
• 6 hang power snatch (40kg)
• 4 overhead squats (40kg)

Wednesday 28th March 2012

Jordan Jovchev takes an important call.



WOD
Ring Dips 5 sets x max reps


10 rounds for time:
10 kettlebell swings
10 push ups


And here is some more Jordan Jovchev action:

Tuesday 27th March 2010

WOD
5 rounds for time
Run 400m
15 box jumps (24inch)
12 toes to bar

FINISHER
'Bottom to bottom' Tabata squats
Record highest rep and lowest rep rounds

WOD
Clean 3-3-3

Met-Con
10-8-6-4-2 reps
Hang squat clean (60kg, scale as needed)
Push press (60kg, scale as needed)
150m tunnel run after each round

Saturday 24th March 2012

WOD
Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
 - 3 Chest to bar Pull-ups

6 Barbell Thrusters - 
6 Chest to bar Pull-ups

9 Barbell Thrusters
 - 9 Chest to bar Pull-ups

12 Barbell Thrusters
 - 12 Chest to bar Pull-ups

15 Barbell Thrusters
 - 15 Chest to bar Pull-ups

18 Barbell Thrusters
 - 18 Chest to bar Pull-ups

21 Barbell Thrusters
 - 21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Friday 23rd March 2012

WOD
5 rounds (In 'I go - you go' format):
20m band sprint
150 sprint

Thursday 22nd March 2012

WOD
3 minutes max rep ring dips
- 2 minutes rest
3 minutes max rep clean & jerk (60kg)
- 2 minutes rest
3 minutes max rep double unders
- 2 minutes rest
3 minutes max rep KB swings (32kg)

Wednesday 21st March 2012

WOD
Shoulder Press 5-5-5-5-5


FINISHER
For time
30 Burpees
Run 400m
30 Burpees

Tuesday 20th March 2012

WOD
21-18-15-12-9 reps for time:
Overhead squats (40kg)
Push ups (Hand release)

Monday 19th March 2012

WOD
4 sets:
2 power cleans
2 hang power cleans
2 front squats


FINISHER
3 rounds for time
Run 150m
15 kettlebell swings (Choose load)

Saturday 17th March 2012

WOD
For time:
Run 400m
21 deadlifts (100kg)
Run 400m
14 deadlifts
Run 400m
9 deadlifts

Friday 16th March 2012

WOD
CrossFit Games WOD 12.4

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups

Wednesday 7th March 2012

WOD
Power clean & jerk
5-5-5


AMRAP 10 minutes
In teams of 2, do 7 power cleans each as many times through as possible. "I go - you go" format.
Choose your load


Muscle up practice to finish

Tuesday 6th March 2012

WOD
1.
3 Rounds for time:
15 pull ups
10 Front squats (60kg)
Run 400m

2.
Max rep ring dips in 3 minutes

3.
Max rep overhead sit ups in 3 minutes (10kg/5kg)

Monday 5thMarch 2012

WOD
4 rounds for time:
30 DB push press (2 x 15kg)
20 kettlebell swings (24kg)
50 double unders (Or 150 singles)

Friday 2nd March 2012

WOD
CrossFit Games Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in

10 minutes of:
30 Snatch (M 75 / F 45 lbs)

30 Snatch (M 135 / F 75 lbs)

30 Snatch (M 165 / F 100 lbs)

Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Thursday 1st March 2012

WOD
3 rounds for time:
25 kettlebell swings (32kg)
20 box jumps
15 thrusters (40kg)

Wednesday 29th March 2012

WOD
Power clean 3-3-3-3-3


3 rounds for total reps:
1 minute max rep hang power clean & jerk (60kg)
-15 seconds rest
1 minute max rep pull ups
-15 seconds rest