THE CROSSFIT TOTAL
BACK SQUAT
1-1-1
SHOULDER PRESS
1-1-1
DEADLIFT
1-1-1
Friday, March 30, 2012
WOD 3-27-12
ROW 300 METERS
7 x SQUAT CLEANS 155/95
14 x KB SWINGS 50/35
7 ROUNDS
FINISH = 1 MIN PLANK
1 MIN SIDE PLANK
1 MIN OPP SIDE PLANK
3 ROUNDS
Monday, March 26, 2012
WOD 3-23-12
CROSSFIT OPEN WOD 12.5
THRUSTER'S 100/65
CHEST TO BAR PULLUPS
3-6-9-12-15-18-21-24
AMRAP IN 7 MIN
WOD 3-21-12
STRENGTH
BACK SQUAT
3-3-3-3-3
8 x OVERHEAD SQUAT 95/65
12 x V-UPS 25/15
24 x DOUBLE UNDERS
AMRAP IN 12MIN
Tuesday, March 20, 2012
WOD 3-20-12
RUN 400 METERS
MAX x PULLUPS
MAX x PUSHUPS
4 ROUNDS
**20 Min. time cap!
FINSH = TABATA SITUPS
WOD 3-19-12
3 x POWER CLEAN 165/100
6 x FRONT SQUAT 165/100
9 x TOES TO BAR
6 ROUNDS
FINISH = 3-5 HANDSTAND HOLD'S
FOR TIME:
Wednesday, March 14, 2012
WOD 3-14-12
"THE FILTHY 50"
50 x BOX JUMP 24"/20"
50 x JUMPING PULLUPS
50 x KB SWINGS 35/25pds
50 x WALKING LUNGES
50 x KNEE TO ELBOW
50 x PUSH PRESS 45/35pds
50 x BACK EXTENSIONS
50 x WALL BALL 20/16pds
50 x BURPEE'S
50 x DOUBLE UNDERS
WOD 3-13-12
-RUN 1 MILE-
12 x KB SWINGS 50/35pds
6 x PULLUPS
3 x MAN MAKERS 35/25pds
AMRAP IN 20 MIN.
**After your mile use the rest of your time to complete
as many rounds as you can of the 12-6-3
WOD 3-9-12
CF OPEN WOD 12.3
15 x BOX JUMP 24"/20"
12 x PUSH PRESS 115/75pds
9 x TOES TO BAR
AMRAP IN 18 MIN
Wednesday, March 7, 2012
WOD 3-7-12
RUN 150 METERS
5 x POWER CLEANS 155/100pds
7 x HSPU
AMRAP IN 15 MIN.
FINISH = 30 x BAR WIPERS
Tuesday, March 6, 2012
WOD 3-6-12
15 x STRICT PULLUPS
30 x RUSSIAN KB SWINGS 70.5/50pds
45 x SQUAT JUMPS
3 ROUNDS
FINISH = 50 x V-UPS 25/15pds
WOD 3-2-12
30 x SNATCH'S 75/45pds
30 x SNATCH'S 135/75pds
30 x SNATCH'S 165/100pds
As many reps as poss. at 210/120
AMRAP IN 10 MIN.
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