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SATURDAY MARCH 16

WARMUP

500m row or 400m run

3 rounds

10 squats

10 pushups

10 inchworms

30sec plank

 

WOD

4 Rounds

25 situps

50m farmers carry

100m run

50m farmers carry

25 burpees

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FRIDAY, MARCH 15

WARM UP

500 meter row OR 400 meter run

3 rounds

10 power cleans

10 thrusters

20 sit ups

30 second chest stretch

Workout of the Day

Strict press 30 reps @70%

IN AS FEW SETS AS POSSIBLE!

then

10 rounds for time

200 meter run

10 pull ups

10 dips

Time limit to be determined and set by the morning coach.

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THURSDAY, MARCH 14

WARM UP

500 meter row OR 400 meter run

3 rounds

10 snatch balances

10 push ups

10 box jumps

30 second calf stretch

Workout of the Day

10 sets of

1 squat snatch

1 squat snatch from just below the knee

1 overhead squat

Add weight until hard but doable

Then

2013 Open Workout 13.2

AMRAP 10 minutes

5 shoulder to overhead @115/75

10 deadlifts @115/75

15 box jumps @24/20

 
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WEDNESDAY, MARCH 13

WARM UP

400 meter run OR 500 meter row

Then

40 turkish get ups

WOD

1.5 mile run time trial.

Three times around the block.

This is part of the U.S Forest Service smoke-jumper fitness test. The standard is 11 minutes or better. Shoot for it.

Professional Organizer, Shannon Crowley, organized this space at the gym on an enormous budget of $0. Everything from picture #1 is still in picture #2- miracle worker? Maybe. Do you have a space that needs an overhaul? oliveorganized@gmail.com http://www.facebook.com/oliveorganized

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TUESDAY, MARCH 12

WARM UP

400 meter run OR 500 meter row

3 rounds

10 bent over rows

10 high hang snatches

10 good mornings

30 second samson stretch

WOD

Bench Press

Find your 4 rep max.

then

"Mary"

As many rounds as possible in 20 min:

5 Handstand push-ups

10 Pistols (1-legged squats)

15 Pull-ups

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MONDAY, MARCH 11

WARM UP

400 meter run OR 500 meter row

3 rounds

20 lunges

10 box jumps

4 turkish get ups

30 second pigeon stretch

WOD

Back squat 40 reps @65%

then

4 rounds for time

400 meter run

10 hang squat clean thrusters @115/75 (The bar starts just above the knee, moving through a full squat clean straight into the thruster)

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SATURDAY, MARCH 9

WARMUP

400m run

3 rounds

10 knees to elbows

15 wall balls

20 ball slams

15 second cobra stretch

30 second plank hold

 

WOD

Partner Workout

The partners will alternate completing 500m rows until each individual has totaled 2000m

While waiting for their partner to finish their 500m row, the non-rower will perform an AMRAP:

10 Pushups

10 Situps

10 Squats

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FRIDAY, MARCH 8

WARM UP

500 meter row

3 rounds

10 squats

20 sit ups

10 pass throughs

30 second samson stretch

WOD

Split jerk

10 sets of 3

Build up to a heavy set of 3

then

10-9-8-7-6-5-4-3-2-1 reps for time

Pull ups

Push ups (double the reps. 20-18-16...)

Lunges (triple the reps. 30-27-24...)

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Holly. Bar speed and hip extension!

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THURSDAY, MARCH 7

WARM UP

500 meter row

3 rounds

10 high hang power snatches

10 overhead squats

10 snatch balances

30 second squat stretch

WOD

Back Squat

Find your 5 rep max.

then

Crossfit Games Open WOD 13.1

17 minute AMRAP of

40 burpees

30 snatches @75/45/45/35

30 burpees

30 snatches @135/75/75/55

20 burpees

30 snatches @165/100/100/75

10 burpees

Max rep snatches @210/120/120/90

Weights listed for snatches are men/ women/ men 55+/ women 55+

Burpees must jump and touch a target at least 6 inches above max reach.

Snatches can be muscle, power, squat or split.

If you are registered for the games, and looking to get an official score, you can come to the gym on Saturday @1pm. Today is not the day for official scoring.

   
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WEDNESDAY, MARCH 6

WARM UP

500 meter row OR 400 meter run

3 rounds

10 power snatches

10 snatch balances

10 pass throughs

30 second squat stretch

WOD

March Challenge

Max unbroken KB swings

Choose any weight you want. Multiply the weight of the KB by your reps to get your score.

then

In teams of 2

6 rounds for time (each parter rows 3 rounds)

Partner 1 250 meter row

Partner 2 holds the bottom of a squat position

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