March 26th, 2012
Moday
Fight gone Bad
3 RFT
Wall Balls
SDHP
Box Jumps
Push Press
Row
Complete as many rounds as possible 1 min for each exercise
clock does not reset.
Tuesday
Split Jerk
1-1-1-1-1-1-1
b
5 RFT
35 double unders
run 200m
Wednesday
5RFT
Body Weight Bench
Pull ups
Thursday
Nasty girls
3 RFT
50 Squats
7 Muscle up
10 Hang power Cleans 60/40
Friday
Deadlift
3-3-3-3-3
7 min Amrap
20 Rusties
10 KB Swings (Kneeling)
5 Ring dips
Saturday
15 min Amrap
10 Wallballs
10 Toes to Bar
10 Box Jumps
March 20th, 2012
Monday
6 Chins
9 Push ups
12 Deadlift
15 Lunges
Tuesday
10 min AMRAP
exercises increase by 2 each round
2 OH Squats , 2 Chest 2 Bar
4 OH Squats , 4 Chest 2 Bar
etc
Wednesday
‘Klepto”
4 rft
27 Box Jumps
20 Burpees
11 Squat Cleans
Thursday
Team WOD
3 Rounds
2 minute rest betweeen rounds
run 400
KB Swings
SDHP
Dips
Friday
Games WOD 12.5
Scaled version for non competitors
Saturday
Max Bench and Shoulder press
5 sets
Part B
Tabata
DB Renegade Push Ups
Db Side 2 sides
DB clean and Jerk
DB Squats
March 13th, 2012
Monday Happy
Fran 21-15-9
Thrusters
Chins
Tuesday
4 RFT
Run 400m / row 430m
40 Push ups
40 Sit ups
10 Deadlifts
Wednesday
D.T’s
5 RFT
12 deadlift 70/50kg
9 hang power clean 70/50kg
6 push jerk 70/ 50kg
Thursday
21-15-9
Handstand push ups
Ring Dips
Push ups
Friday
Games WOD
Saturday
Klepto
4 RFT
27 Box Jumps
20 Burpees
11 Squat Cleans 60/50kg
March 6th, 2012
Monday
Tabata
Row
Clean and jerk
Lunges
Toes to Bar
Tuesday
15 min Amrap
9 deadlifts
12 push ups
15 box jumps
Wednesday
Back Squat
5 5 5 5 5
b 3 rft
15 kb swings
100 double unders
Thursday
7 Rounds
5 DB Snatch (each arm)
10 DB Push ups
5 DB Lunges ( each leg)
50 double unders
Friday TBA after crossfit games workout
