Thursday - 31MAR2011

Rx Thruster 3-3-3-3-3-3-3

Wednesday - 30MAR2011

Rx For time: 75 Squats/50 Pull-ups/20 Ring dips/50 Squats/35 Pull-ups/15 Ring dips/25 Squats/20 Pull-ups/10 Ring dips. INTERMEDIATE same rep scheme, just substitute bar dips for ring dips

Tuesday - 29MAR2011

Rx

Abbate

1 mile Run ... 21 Clean & Jerk, 155/105-115# ... 800m Run ... 21 Clean & Jerk, 155/105-115# ... 1 mile Run

scaling options

ADVANCED

1 mile Run ... 21 Clean & Jerk, 135/95# ... 800m Run ... 21 Clean & Jerk, 135/95# ... 1 mile Run

INTERMEDIATE

1 mile Run ... 21 Clean & Jerk, 95/65# ... 800m Run ... 21 Clean & Jerk, 95/65# ... 1 mile Run

Monday - 28MAR2011

Rx 21-15-9 225/155# Deadlift 135/95# Overhead Squat scaling options ADVANCED 15-12-9 225/155# Deadlift 135/95# Overhead Squat INTERMEDIATE 21-15-9 185/115-135# Deadlift 95/65# Overhead Squat

Thursday - 24MAR2011

Rx

70 Burpees
60 Sit-ups
50 Kettlebell Swings 1.5/1 pood
40 Pull-ups
30 Handstand Push-ups

scaling options

we'll talk scaling.

Wednesday - 23MAR2011

Rx
10k Run

10k comes out to be 6.2 miles and this is an on your own day. Run whenever you have free time and come on Thursday with your times.

Happy running.

Tuesday -22MAR2011

Rx
"Weaver"

Four rounds for time of:
10 L Pull-ups
15 Push-ups
15 Chest to Bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

scaling options
INTERMEDIATE
Three rounds for time of:
10 Tuck Pull-ups
15 Push-ups
10 Chest to Bar Pull-ups
15 Push-ups
10 Pull-ups
15 Push-ups

BEGINNER
*If you don't have a pull-up this WOD is skill work*
Three rounds for time of:
10 Pull-ups
10 Push-ups
10 Pull-ups
10 Push-ups
10 Pull-ups
10 Push-ups

Monday - 21MAR2011

Rx
Overhead Squat 1-1-1-1-1 reps
Front Squat 1-1-1-1-1 reps
Back Squat 1-1-1-1-1 reps

scaling options
this WOD is self-scaling

Friday - 18MAR2011

Rx
AMRAP 10 minutes of:
30 Double-unders
15 Power Snatch 75/55#

scaling options
INTERMEDIATE
AMRAP 10 minutes of:
30 Double-unders - or - Tuck jumps *do NOT sub singles for doubles*
15 Power Snatches 65/45#

BEGINNER
AMRAP 10 minutes of:
30 Tuck jumps
15 Power Snatches 15-35#

Thursday - 17MAR2011

Rx
Behind the neck Jerk 1-1-1-1-1-1-1

scaling options
this WOD is self-scaling

Wednesday - 16MAR2011

Rx
Seven rounds for time of:
10 Wall-ball shots, 20/14# ball
10 Pull-ups

scaling options:
BEGINNER
Five rounds for time of:
10 Wall-ball shots, 8-10# ball
10 Assisted Pull-ups (do not use jumping pull-ups)

Tuesday - 14MAR2011

Rx
"Death by Pull-ups"
With a continuously running clock, complete one pull-up in the first minute, two pull-ups in the second minute, and so on.
You may use any rep scheme necessary to complete the set.
You are done when you are unable to complete the number of pull-ups within the minute... not when you feel like you can't complete the next round.

scaling options
If you are unable to do pull-ups without assistance, use the resistance bands.

Monday - 14MAR2011

Rx
Complete as many rounds as possible in 12 minutes of:
185/125 pound bench press, 3 reps
225/155 pound back squat, 5 reps

scaling options
ADVANCED
Complete as many rounds as possible in 12 minutes of:
165/105 pound bench press, 3 reps
205/135 pound back squat, 5 reps

INTERMEDIATE
Complete as many rounds as possible in 12 minutes of:
135/85-95 pound bench press, 3 reps
185/115-125 pound back squat, 5 reps

BEGINNER
Complete as many rounds as possible in 12 minutes of:
35-55 pound bench press, 3 reps
45-65 pound back squat, 5 reps

Monday - 07MAR2011

Hey guys, sorry I didn't make it to the Friday workout. Amanda and I will be on block leave with our hubbies for the next week and a half so you're on your own. If you come across a workout where you don't know the movements try to do some research on it, crossfit.com and youtube are great resources. If it is a new movement take it easy on the weight so you don't hurt yourself. Good Luck and have a good time with it!

Rx
Three rounds for time of:
Run 400 meters
75/55 pound Squat snatch, 15 reps
9 Handstand push-ups

scaling options
ADVANCED
Three rounds for time of:
Run 400 meters
55/35-40 pound Squat snatch, 15 reps
9 Handstand push-ups -or- 15 Handstand push ups progressions

INTERMEDIATE
Three rounds for time of:
Run 400 meters
10-20# pound Squat snatch, 12 reps
6 Handstand push-up progressions

BEGINNER
Three rounds for time of:
Run 200-400 meters
pvc - 15# pound Power snatch, 12 reps
6 Handstand push-up progressions

Wednesday - 02MAR2011

Rx

21-15-9 reps of:

95/65# Sumo deadlift high-pull

95/65# Overhead Squat

scaling options

INTERMEDIATE

21-15-9 reps of:

65/45# Sumo deadlift high-pull

65/45# Overhead Squat

BEGINNER

15-12-9 reps of:

25# Sumo deadlift high-pull

25# Overhead Squat

Tuesday - 01MAR2011

Rx

Back Squat

3-3-3-3-3 reps

scaling options

this WOD is self-scaling