WOD'S

Thursday, March 7th

March 8, 2012
Skill: Toes to bar, kipping WoD: CrossFit Games Open workout 12.3, As many rounds as possible (AMRAP) in 18 minutes of: 15 Box Jumps (24"/20") 12 Push Press (115#/75#) 9 Toes to Bar

Wednesday, March 6

March 6, 2012
Strength:  20 unbroken backsquats (add 5lbs to last week)  WOD: 400m Run  then 4 rounds of:  7 Thrusters 95/65lbs  7 Burpees  then finish with another 400m run  Rest 5 mins  200m Run  then 4 rounds of:  7 Kettlebell Swings 24/16kg  7 Pullups  then finish with another 200m run  Games Prep:  32/24kg for KB and Chest to bar for pull-ups 

Tuesday, March 5

March 5, 2012
Skill:  Handstand progressions WOD: 21-15-9 reps of: Toes to bar Wall balls Box Jumps 24/20' Row for calories Games Prep: 3 sets of max rep muscle ups  

Monday, March 5


Strength: Front squat 3 sets of 5 reps @85% or higher WOD: 10 Front squats (135/95lbs) 1 Rope climb 9 Front squats 1 Rope climb 8 Front squats 1 Rope climb ...down to... 1 Front squat 1 Rope climb Scale weight as needed and bring your long socks! Games prep: 155/105lbs

Saturday, March 3

March 3, 2012
Strength:  Deadlift Warmup WOD: 6 Deadlift 255/165lbs 12 Hand Release Push ups 36 Double Unders 5 Rounds  

Friday, March 2

March 2, 2012
Conditiong:  Row 1k  WOD: 100ft Shuttle Run  6 Wallballs  8 Jumping lunges per leg (alternating legs)  AMRAP 3 mins  rest 1:30  4 Rounds 

Thursday, March 1

March 1, 2012
Skill:  Snatch Progression WOD: Open workout #2 30 Snatch 75/45lbs 30 Snatch 135/75lbs 30 Snatch 165/100lbs Amrap Snatch 210/120lbs AMRAP 10 minutes *Weight can be scaled each round Conditioning:  Row 250m rest 30 seconds Row 250m

Wednesday, Feb 29

February 29, 2012
Strength: 20 unbroken backsquats @bodyweight or higher (add 5lbs to last week)  WOD: 15 Kettlebell swings 32/24kg  Bear Crawl to barbell  15 Clean and Jerk 165/105lbs  Burpee broad jump back to kettlebell  3 Rounds  Weight options:  155/105 135/95 115/75 95/65 Games Prep:  15 Kettlebell swings 32/24kg  Handstand walk to barbell  15 Clean and Jerk 165/105lbs  Burpee broad jump back to kettlebell  3 Rounds 

Tuesday, Feb 28

February 27, 2012
Skill:  Handstand progressions (pushup, static hold, walk)  WOD:  5 Handstand pushups  10 Chest to bar pullups  30 Double unders  5 Rounds  Conditioning:  500m Row  rest 1 minute  2 rounds 

Monday, Feb 26

February 26, 2012
Strength:  Starting our new Oly Lifting progression for the Snatch WOD:  1 Full Snatch 3 Overhead Squats 5 Box Jump Overs 24/20' 10 Rounds Weight options: 155/105 135/95 115/80 105/75 95/65 etc.  

Sunday, Feb 26


Pick your own benchmark day, catch up on a workout you missed this week, or pick a lift and go for a PR! If you haven't completed the first Open WOD (7 min amrap of burpees), today is your last day to do so! 

Saturday, Feb 25

February 25, 2012
WOD: 1 Rope Climb 10 Wallballs (20/12) 20 KB Swings (24/16) 30 Double Unders 7 Rounds OPEN WOD VALIDATION: For anyone wanting to do the Open WOD, we will be validating workouts from around 12:00pm-1:00pm. Feel free to stop by and take on a FUN 7 minutes of burpees! ;)

Friday, Feb 24

February 23, 2012
Skill:  Push Jerk 3 rep max WOD: 3 minutes to complete: 100 ft Shuttle Run x3 10 GHD Situps Max reps Shoulder to Overhead rest 1:30 4 Rounds Weight Options: 135/95lbs 125/85lbs 115/75lbs 95/65lbs

Thursday, Feb 23


WOD: Open Workout #1 Complete as many reps as possible in 7 minutes of: Burpees *At the top of the burpee you must jump and touch a target that is 6 inches above your reach with both hands Conditioning: Row 6 Minutes for calories

Wednesday, Feb 22

February 21, 2012
The 2012 Reebok CrossFit Games Open Starts Today! Sign up to compete here.             Skill:  Double Unders. Max Consecutive set. 3 attempts WOD: 3 Chest to Bar Pullups  3 Burpees  AMRAP 2 mins Rest 1 minute  3 Power Snatch 95/65lbs  3 Overhead Squats  AMRAP 2 mins  Rest 1 minute  3 Ball Slams 30/20lb  3 Box Jumps 24/20'  AMRAP 2 mins Rest 3 mins  2 Rounds  Games Prep: Same as

Tuesday, Feb 21

February 20, 2012
Strength: 20 unbroken backsquats @bodyweight or higher WOD: 25 pistols Then 10-1 deadlifts (225/155lbs) 1-10 toes through rings Then 25 pistols Games Prep Option: 40 pistols 8-6-4-2 deadlifts (315/205lbs) 2-4-6-8 muscle ups 40 pistols    

Monday, Feb 20


WOD: 6 Hanging Squat Clean (135/95) 12 Ring Push-ups 300m Row 5 Rounds

Sunday, Feb 19

February 19, 2012
Pick your own benchmark day, catch up on a workout you missed this week, or pick a lift and go for a PR!

Saturday, Feb 18

February 18, 2012
Skill/Strength: Warm up push press Then perform 3 sets of 3 (heavy)   WOD: 3 Push Press (115/75) 6 Kettlebell Swings (24/16) 9 Air Squats 3 Min AMRAP (1 min rest) 5 Rounds  

Friday, Feb 17

February 17, 2012
  Happy Friday! 15 Min AMRAP 5 Front Squats (135/95) 7 Ball Slams (30/20) 11 Pull Ups    

Thursday, Feb 16

February 16, 2012
Skill: Rope climb work... so you may want to wear long pants or socks!  WOD: 1 Rope climb  21 Overhead Squats (95/65lbs)  21 Box Jumps (24/20')  1 Rope climb  15 Overhead Squats  15 Box Jumps  1 Rope Climb  9 Overhead Squats  9 Box Jumps  1 Rope climb

Wednesday, Feb 15

February 15, 2012
Strength: Work up to a 3 Rep Max Power Clean (hands must stay on the bar)  WOD: 7 Power Cleans 11 Burpees  5 Rounds  Weight Options  185/135lbs 165/115lbs 155/105lbs 135/95lbs 115/75lbs 95/65lbs

Tuesday, Feb 14

February 14, 2012
Valentine's Day WOD:  In pairs of two complete:  14 Push Press each 95/65lbs (bar cannot touch the ground)  Partner Sled Pull length of gym  14 Farmers Carries w/Kettlebells (there and back=1 rep)  Partner Sled Pull length of gym  14 Medball Thrusters each 20/12lb (Medicine ball cannot touch the ground)  Partner Sled Pull length of gym  14 Ball Slams each 30/20lb  Partner Sled Pull length of gym  2 Rounds  *If the barbell or medicine

Monday, Feb 13 (Opening Day!)

February 13, 2012
Today's WOD is named after Andrew's uncle Jerome - without him we would not have showers or bathrooms. The renovation process was long and hard and so is this WOD!  "Jerome" 500m Row 20 KBS (24/16kg)  40 Wallballs  20 Toes 2 Bar  40 Box Jumps (24/20')  20 Deadlifts (185/135) 40 Hand Release Pushups  20 Ring Rows  40 Overhead Walking Lunges (45/25lb plate)  400m Run

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