Wed. April 4th, 2012
Rest or make up day
Tues. Apr. 3rd 2012
Warm-up
Jump rope for 2 mins
15 Wallballs
15 Hand-release push ups
Burgener warm-up
Met-con
Today’s W.O.D.
“Linda”
(aka “3 bars of death”)
Deadlift – 1 1/2 BW
Bench Press – BW
Power Clean – 3/4 BW
10-9-8-7-6-5-4-3-2-1
Rep rounds for time
Mon. April 2nd, 2012
Warm-up
Hill of Death
10 Goblet squats
10 KB swings
10 Pull-ups
Mobility band work
Strength
Shoulder Press
1-1-1-1-1
*find your new 1 rep max
Met-con
Back squat – 225/135
KB swing
21-15-9
for time
Sat. March 31st, 2012
Today’s W.O.D.
“Wheel of Death”
Row for calories
KB swings (53#/44#)
Dips
SDHP (53#/44#)
Pull-ups
Sledgehammer
Sit-ups
Jumping lunges
(2) rounds
*Fight Gone Bad style. For each exercise, complete as many reps as possible in 1 minute with 1 minute rest between rounds.
Thurs. Mar. 29, 2012
WARM UP
Bar/Ring Hangs (shoulder stretch & kip practice) 2 minutes
10 squat jumps (perform an air squat, then jump in the air reaching your knees for your
chest
10 Knees to elbows
10 Med Ball Cleans 20/14
10 Burpee Pull ups
20 box jumps 24/20
WOD
5 Dumbbell Deadlifts 50/30
5 Dumbbell Squat Cleans 50/30
5 Dumbbell Push Jerks 50/30
5 rounds/for time
*Weight is just a sugesstion, make sure the weight you use is appropriate, i.e., don’t
sacrifice propper form and technique for more weight!
Wed. Mar. 28, 2012
Today is a rest day for some, for others it is a make up or skill day.
Tue. Mar. 27, 2012
Warm Up
400m row
*Below movements performed with a medicine ball
10 Med Ball Cleans 20/14
15 Wall Balls 20/14
20 Wall Ball Sit Ups 20/14
25 Wallball Throw and Catches over a pull up bar 20/14
Strength
Deadlift
5-5-5+
65%,75%,85% (of your 1 rep max)
Met Con
5 Turkish Get-Ups 40/20
10 Ring/Parallette Dips
15 Sit Ups
15m/AMRAP
Mon. Mar. 26, 2012
Warm Up
100 “clean” double unders (tripups don’t count) *if you don’t have a double under,
perform 25 double unders in which you can count trip ups)
*All movements performed with a kettle bell
10 Sumo Deadlift High Pulls
10 Kettle Bell Swings
10 Goblet Squats (squat in a sumo style until your elbows touch your quads,
then return to a standing position)
200m Farmer walk w/Kettle Bells or Dumb bells
Stregnth
Back Squat
5-5-5
65%,75%,85% (1 rep max)
20
45% (1 rep max)
Met Con
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Sat. Mar 24, 2012
Warm Up
“Kettle Bells are ringing”
*All movements will be performed with a kettle bell 53/35
10 Sumo Deadlift High Pulls
15 Kettle Bell Swings
20 Goblet Squats
10 Kettle Bell Box Jumps (or step ups) 20/12
15 Waiter Lunges (performed with the kettle bell held in one hand
strait overhead/Alternate hands)
20 Toes to Kettle Bell (Lie down on the ground with our legs strait,
Kettle Bell is over head on the ground with both arms streatched out
holding it, bring your toes up and over your head touching them to the
Kettle bell and back to strait legs)
200 m farmer walk w/Kettle Bells or Dumbbells
Workout 12 . 5
MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
90 pound Thruster, 3 reps
3 Chest to bar Pull-ups
90 pound Thruster, 6 reps
6 Chest to bar Pull-ups
90 pound Thruster, 9 reps
9 Chest to bar Pull-ups
90 pound Thruster, 12 reps
12 Chest to bar Pull-ups
90 pound Thruster, 15 reps
15 Chest to bar Pull-ups
90 pound Thruster, 18 reps
18 Chest to bar Pull-ups
90 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
55 pound Thruster, 3 reps
3 Chin over bar Pull-ups
55 pound Thruster, 6 reps
6 Chin over bar Pull-ups
55 pound Thruster, 9 reps
9 Chin over bar Pull-ups
55 pound Thruster, 12 reps
12 Chin over bar Pull-ups
55 pound Thruster, 15 reps
15 Chin over bar Pull-ups
55 pound Thruster, 18 reps
18 Chin over bar Pull-ups
55 pound Thruster, 21 reps
21 Chin over bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Additional Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps. See the Score Card for assistance in calculating the rep total.
Equipment
To complete this workout you will need:
- A barbell that is loaded to the appropriate weight for your division
- A pull-up bar
Fri. Mar. 23, 2012
Warm Up (start on the top of the hour/bottom for 0630)
2 minute "Bergner Warm Up"
5 walk outs
5 standing long jumps into air squats
10 "V ups"10 *Football* up downs (run in place when the trainer says begin,
when he says "down" hit the floor and immediately hop back to your feet
and begin the run in place again)
10 wall balls 10'/9'
10 goblet squats
800 m HOD
Strength (Start no later than 15 after/45 after)
Bench Press5-5-5+ (Or find your 1 rep max if you don't have it)
55%, 65%, 75%
In memory of Trooper Tony Radulescu EOW 02-23-2012
"557" (From Enumclaw CrossFit) (Start no later than 30 after)
5 Snatches 95/65
5 Overhead Squats 95/65
7 Kettle Bell Swings 53/35
5 Thrusters 95/65
5 Burpees
7 Alternating Lunges w/bar 95/65 (each leg counts as 1)
5 Box Jumps 24/20
5 Pull Ups
7 Toes to bar 5/ Rounds for time
