Thursday, March 22nd WOD

Buy-in:
400m run
30 wall balls
15 snatch balances (practice for the WOD)

WOD:
"Pop it like its beast"
6 RFT-
7 Weighted push-ups (25/10)
15 Box Jumps
6 Snatch Balance (85/65)
16 sit-ups

*Make sure you drop deep enough quick enough when doing the snatch balances. If not deep enough, then you need to drop some weight.

OT:
14 KTEs
45 Floor Wipers (with bar from WOD)

A good video to think about form, flexibility and preventing injury

Wednesday, March 21st WOD

Buy-in:
10 dips
10 T2Bs
2 rope climbs

WOD:
8-9-10-11-10-9-8
Goblet Squats (45/35)
Renegade rows (40/20)
Burpees
4 laps around the track after each round


OT:
Stretch

Tuesday March 20th, WOD

Buy-in:
10 hang snatch
5 power snatch
3 squat snatch
1-1-1 squat snatch


WOD:
Every minute on the minute perform:
3 pull-ups
6 push-ups
9 squats
1+ thruster 95/65
(add a thruster each min, 1 thruster 1st min, 2 thrusters 2nd min, etc..)

Monday, March 19

Buy In:

2 rounds:

5 burpees
50 mountain climbers (2=1)
100 jumping jacks


WOD:

"Hammer"

Five rounds for time:

135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups

Saturday, March 17

Happy St. Patricks!!!!

Buy-In:
2 Rounds
10 Pull-ups
10 Thrusters (45)
10 Ring Dips

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
150 wall balls
90 double unders
30 muscle ups

Friday, March 16th, 2012

Buy-In:
2 Rounds
10 Pull-ups
10 Thrusters (45)
10 Ring Dips

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
150 wall balls
90 double unders
30 muscle ups

Official crossfit instructional video for this week's games WOD

Thursday, March 15th WOD

Buy-in:
800m run
20 box jumps
20 jumping squats


WOD:
7RFT-
7 deadlifts (185/135)
7 burpees
7 box jumps


OT:
Muscle-up practice for 12.4
Stretch