Five rounds of (a) + (b):
(a). Overhead Squat, 3 reps
(b). 2 min AMRAP:
- 7 x Box Jumps @ 24″(male)/20″(female)
- 7 x Wall Ball @ 9k(male)/6k(female)
Rest as needed between rounds
Post load for (a) and reps for (b) in each round to comments.
Archive for the 'Uncategorized' Category
04
May
WOD 040512
04
May
WOD 030512
10-9-8-7-6-5-4-3-2-1 reps of the couplet:
- Thrusters @ 60k (male)/40k (female)
- Chest-to-bar pull-up
Post time to comments.
Regional Preview: Week 3, May 11-13, 2012 – video [wmv] [mov] [HD mov]
WOD Shoulder Press 5-5-5-5-5 reps, with Chris Martirano – video [mov] [wmv] [HD mov]
Regional Preview: Week 4, May 18-20, 2012 – video [wmv] [mov] [HD mov]
WOD Deadlift 5-5-5-5-5 reps, with Andrew Bueno – video [wmv] [mov] [HD mov]
02
May
WOD 020512
Workout #1
For time:
- Row 1000m
- 150 x Squats
Post time to comments.
Workout #2
For time:
- Row 1000m
- 100 x Push-ups
Post time to comments.
Workout #3
For time:
- Row 1000m
- 75 x Burpees
Post time to comments.
“Trail Running Shoes” with Brian MacKenzie by Again Faster Equipment, video [wmv] [mov]
WOD 2012 CrossFit Games Regional: Individual Event 2 from the South East Regional – video [wmv] [mov] [HD mov]
01
May
WOD 010512
For time:
- Run 2k/3 x Big Block & 1 x Small Block Run
- 50 x One-legged squats, alternating
- 30 x Hang Cleans @ 100k(male)/60k(female)
Post time to comments.
01
May
WOD 300412
Four rounds of (a) + (b):
(a). Front Squat, 3 reps
(b). For time:
- Row 200m
- 11 x Pull-ups
Rest as needed between rounds
Post load for (a) and time for (b) in each round to comments.
01
May
Rest Day 290412
Rest Day
01
May
WOD 280412
Team Workout #1
AMRAP in 6 min:
- Ring Dips
*** NO REST ***
AMRAP in 6 min:
- Overhead Lunges @ 25k/15k (performed on the spot, lunge foward)
Teams of 2, only one team member performs reps while the other rests. Interchange as many times as you like.
Post total reps to comments.
Team Workout #2
For time:
- 200 x Burpees
Teams of 2, only one team member performs reps while the other rests. Interchange as many times as you like.
Post time to comments.
01
May
WOD 270412
Four rounds of (a) + (b):
(a). Back Squat, 3 reps
(b). 2 min AMRAP:
- 7 x Box Jumps
- 5 x Kettlebell Swings @ 24k(male)/16k(female)
Rest as needed between rounds
Post load for (a) and reps for (b) in each round to comments.
26
Apr
WOD 260412
Complete as many rounds and reps as possible in 20 minutes of:
- Overhead Walking Lunges, 50 feet @ 20k(male)/15k(female)
- 10 x Burpees
- 10 x Ring Dips
Post rounds and reps completed to comments.
26
Apr
Rest Day 250412
Rest Day
24
Apr
WOD 240412
4 rounds of:
- 15 x Kettlebell Swings @ 32k(male)/24k(female)
- Row 500m
- 15 x Kettlebell Swings @ 32k(male)/24k(female)
Rest as needed between rounds.
Post time for each round to comments.
“Fight Training and CrossFit Regionals” with Jason MacDonald, CrossFit Journal preview video [wmv] [mov]
Regional Preview: Week 1, April 27-29, 2012 – video [wmv] [mov] [HD mov]
WOD Bench press 3-3-3-3-3 reps. with Conner Moore – video [wmv] [mov] [HD mov]
23
Apr
WOD 230412
Workout #1
Four rounds of (a) + (b):
(a). Deadlift, 5 reps
(b). 2 min AMRAP:
- 5 x Box Jumps
- 3 x Burpees
Rest as needed between rounds
Post load for (a) and reps for (b) in each round to comments.
Workout #2
“Death by Burpees”
With a continuously running clock do 5 Burpee the first minute, 6 Burpees the second minute, 7 Burpees the third minute…… continuing as long as you are able.Use as many sets each minute as needed.
Post number of minutes completed to comments.
23
Apr
Rest Day 220412
Rest Day
23
Apr
WOD 210412
“Elizabeth”
21-15-9 reps of:
- Squat Cleans @ 60k(male)/40k(female)
- Ring Dips
Post time to comments.
20
Apr
WOD 200412
5 rounds of:
- Weighted Push-ups, 6 reps
- Burpee Pull-ups, max reps in 90 seconds
Rest as needed between rounds.
Post load for Weighted Push-ups and reps for Burpee Pull-ups in each round to comments.
“Defining Functional Movements” with Todd Widman – video [wmv] [mov]
