Monthly Archives: March 2012

Mobility
Dynamic

W O D

Five rounds of:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Push Presses
5 Dumbbell Squats
Increase the load each round. Rest as necessary between rounds.

Cash Out

Roll, stretch, practice a skill – your choice

Mobility
Dynamic

Dynamic Effort
Dead Hang Pull Ups 12 sets of 2 reps on 0:45
These can be weighted or unweighted; focus on explosive/fast reps

Regular and Endurance WOD
As many rounds as possible in 12:00 of:
6 Push Presses, 95/65 pounds
8 Kettlebell Swings, 2/1.5 pood
10 Burpees

Cash Out
Hundreds

As many rounds as possible in 12:00 of:
6 Push Presses, 95/65 pounds
8 Kettlebell Swings, 2/1.5 pood
10 Burpees

Cash Out

Roll, stretch, practice a skill – your choice

Mobility

Dynamic

Dynamic Lift
Back Squat 3-3-3-3-3-3-3 reps

W O D
Three rounds for time of:
15 Cleans, 135/95 pounds
21 Double Unders

Cash Out

Roll, stretch, practice a skill – your choice

Mobility
Dynamic

W O D
The Heat
AMRAP20:
10 KBS (70,53)
20 push ups
30 squats
40 double unders

Cash Out

Roll, stretch, practice a skill – your choice

Mobility
Dynamic

Dynamic Effort Lift
Sumo Deadlift 10 sets of 2 reps @ 60% of 1RM on 1:00

Games WOD
150 Wallball M#20/10′, W #14/9′, MM #20/9′, MW #10/9′
90 Double Unders
30 Muscle Ups

Endurance WOD
Five rounds for time:
7 Front Squats
7 Ring Dips

Cash Out
Coaches choice

Mobility
Dynamic

W O D
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Full Clean 75/45
Deadlift @ Bodyweight

Cash Out
Tabata Plank

Mobility

Dynamic

Max Effort Lift
Weighted Dead Hang Pull Ups
5-5-5-1-1-1-1-1

Regular WOD and
Endurance WOD
Nancy
400m Run
15 OH Squats 95/65

Cash Out
Tabata Double Unders

Mobility
Dynamic

W O D
17 min AMRAP
1 Rope Climb or 5 Pull Ups (c to b if possible) or 5 Pull Up the rope from supine position
10 Wall Ball 20/14
15 KB Swings – heavy and unbroken
20 Double Unders

Cash Out
Roll, stretch, practice a skill – your choice – actually Dave’s choice!

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Mobility

Dynamic

Max Effort Lift
Sumo Dead Lift
5-5-5-1-1-1-1-1

Regular WOD
Crossfit Open WOD 12.2 if you have not done it yet

Endurance WOD
Helen
400m Run
21 KB Swings 35/25
12 Pull Ups

Cash Out
Box Pistol practice – 20 each leg