Archive for March, 2012

Week 13 26 Mar- 1 April

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

Week 12

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

Week 11 12 – 17 march

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

week 10 mon 5th – sat 10

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