Warm-Up
3 Rounds of:
- 200 m Run
- 15 Push-Ups
- 15 Squats
Skill & Strength
- Shoulder Press
3-3-3-2-2-2
WOD
15 minutes AMRAP of:
- 5 Med-Ball Cleans
- 10 Wall Ball Shots
- 15 Med-Ball Sit-Ups
- 200m Run with the ball
W.O.D. 03-20-2013
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Tag Archives: crossfit games
W.O.D. 03-19-2013
Warm-Up
- 100 ft. Caterpillar Walk
- 200 ft. Lunges
Skill & Strength
- Weighted Ring Dips
7 sets, max effort
WOD
10 minutes AMRAP of:
- 5 Deadlifts #185
- 100 yards Sprint
W.O.D. 03-18-2013
Warm-Up
- 800m Run
- 25 Med-ball Cleans
- 50 Sit-Ups
Skill & Strength
5 Rounds of :
- 5 Squat Cleans #155/105
- 50m Sprint
- Rest between each round
WOD
10 minutes AMRAP of:
- 7 Burpees
- 21 Sit-Ups
- 21 Double Unders
W.O.D. 03-13-2013
Warm-Up
- 3 minute Rowing
- 3 minute Rope Climb
- 3 Rounds (with PVC pipes) of:
- 10 Good Mornings
- 10 OHS
- 10 Deadlifts
- 10 Snatches
Skill & Strength
- Push Jerk
3-3-3-1-1-1
WOD
20 minute AMRAP of:
- 400m Run
- 21 KB Swings (Russian) #53/35
- 12 Burpee – Pull-Ups
W.O.D. 03-12-2013
Warm-Up
3 rounds of
- 25 Double Unders
- 200m Run
Skill & Strength
- Deadlift: 5-5-5
WOD
10 minute AMRAP of:
- 3 Deadlifts #275/155
- 9 Ring Dips
- 12 Lunges w/ 45/25 plate overhead
W.O.D. 03/11/2013
Warm-Up
- 400m Run
- 25 Push-Ups
- 25 Sit-Ups
- 25 Squats
Skill & Strength
- Front Squat 3-3-3
WOD
12 minute AMRAP of:
- 3 Thrusters
- 6 Chest-to-Bar Pull-Ups
- 9 Box Jumps 24/20
W.O.D. 03/05/2013
Warm-Up
- 100 Double Unders
- 10 Turkish Get Ups
Skill & Strength
- Push Press
2-2-2-2-2
WOD
Three rounds for time of:
- 200 m Run
- 100 m Walking Lunge
- 50 Squats
W.O.D. 03/04/2013
Warm-Up
- 800m Run
- 15 Pull-Ups
- 25 Push-Ups
- 50 Sit-Ups
Skill & Strength
- Back Squat 5-5-5
WOD
TABATA
(4 x 20 seconds effort, 10 seconds rest):
- Ring Rows
- Med Ball Cleans
- Flutter Kicks
- Burpees
Cool Down
- Stretch
W.O.D. 03-08-2012
Games WOD #3
18 Min AMRAP
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
