Archive for March, 2013

Week 13 2013

March 24th, 2013

Monday
Happy birthday Simone
Overhead Squats
5-5-5-5

Tabata
Push ups
Double unders
Toes to bar
sit ups

Tuesday
happy birthday Holly

Annie
50 -40-30-20-10
double unders
sit ups
b
squat snatch
3-3-3-3

Wednesday
Happy Birthday Jossie.
Weighted chins
5-5-3-3-3

Tabata
push press 40/30
front squats
SDHP
Bar Jumps

Thursday
Five rounds for time of:

run 200
squat clean thruster, 7 reps 30/20
10 Pull-ups

Good Friday open 10-12 only
Games wod 13.4

Saturday
games wod 13.4

Week 12 2013

March 17th, 2013

Monday

Front squat

3-3-3-3

Barraza

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
9 Deadlift, 125kg/ 100kgs
6 Burpee bar chin up

Tuesday

Cleans

5-5-5-5

16 min Amrap

9 toes to bar

12 wall ball

15 Push ups

18 Cleans 60/40kg

Wednesday

Deadlifts

5-5-3-3-3-1

Five rounds for time of:
Turkish Get-up, 20kg / 16kg l, 21 reps
Run 400 meters

Thursday

K.B Push jerk

5-5-5-5

21-15-9

Handstand push ups

Double unders

Front squat 55/35kg

Friday

Games Wod 13.3

Saturday

Games wod 13.3 or linda

Week 11 2013

March 11th, 2013

Monday
Run 5k

Tuesday
Thrusters
5-5-5-5-5
10 min amrap
5 Deadlift 85kg/65kg
Run 100m

Wednesday
Cleans and jerk
5-5-5-5
8 min Amrap
1 burpee
1 box jump
1 chin up
Thursday
Overhead squats
3-3-3-3
12 min amrap
30 Double unders
20 Kb swings 32/24

Friday
13.2 Games Wod

Saturday

Games wod or cindy

week 10 2013

March 3rd, 2013

Crossfit games 2013 this week

Monday
Grace
30 clean and jerks 60/40kg
Isabel
30 snatches 60/40kg

Tuesday
Happy birthday Nicole the 3rd
5 Rounds for time
1 squat clean 90kg/ 70kg
5 handstand push ups
12 chins
20 pistol squats

Wednesday
Zeus”
3 rounds for time
Three rounds for time of:
30 Wall ball shots,
30 Sumo deadlift high-pull, 30/20
30 Box jump, 20″ box/16
30 pound Push press, 30/20kgs
Row 30 calories/60 Double unders
30 Push-ups
10 Body weight Back squat,

Thursday
Three rounds for time of:
Run 200 meters
100 lunges
50 Squats

Friday
Crossfit Games Wod 2013.1
Saturday
Crossfit Games Wod or Catch up / Technique