2/14/13

Strength wod- rest

Conditioning wod-

2000m row

Then

12-9-6

T2B
Burpee box jumps
Power cleans 155/95#

2/13/13

Strength wod- back squat 5-3-1

Ground to overhead 5-3-1

Conditioning wod.

21-15-9

Ground to overhead 95/65
Pull ups

2/11/13

Strength wod - power clean 5x3

Push press 3x8

Conditioning wod-

8 min amrap

3 Hang power snatch 95/65#
6 burpees
9 ball slams

2/9/13

Strength wod- 10 min to find 1rm deadlift

Bench press 3x5

Conditioning wod

8 min amrap

9 box jumps
9 T2B

2/23/13

Strength wod- rest

Conditioning wod

12.1

7 minutes of max reps of the following exercise

BURPEES

2/21/13

Strength wod- rest

Conditioning wod-

Open 12.5

7 min thruster/C2B pull-up ladder

3/3
6/6
9/9

2/20/13

Strength wod- rest

12 min to get as many reps as possible

150 wall balls
90 du's
30 mu's

2/18/13

Strength wod- rest

Conditioning wod-

"Open 12.2"

Complete as many reps of barbell snatch as possible in 10 minutes

30 reps 75/45#
30 reps 135/75#
30 reps 165/100#
As many in remaining time 210/120#

2/16/13

Strength wod

Hang power snatch 5-3-1

Conditioning wod-
"Open 12.3"

18 min AMRAP

15 box jumps
12 push press 115/75#
9 T2B

*This begins a week of retesting all of last years CrossFit Open Wods

2/7/13

Strength wod- overhead press 5-3-1

Conditioning wod-

Buy in 20 burpees

21-15-9

Power cleans 135/95#
Pull ups

2/6/13

Strength wod- 10 min to find 1 rep max squat clean.

Conditioning wod-

15 min AMRAP

100 du's buy in

3 handstand push ups
8 back squat off the rack 185/115#
12 kb swings
15 du's

2/4/13

Strength wod - split jerk 3x5

Conditioning wod-

3 rounds

400m row
15 sand bag overhead squat
15 pull-ups
15 box jumps

2/2/13

Strength wod- power clean 5-3-1

Conditioning wod-

1 wall walk
21 hang cleans 95/65#
21 thrusters 95/65
2 wall walks
15 hang cleans
15 thrusters
3 wall walks
9 hang cleans
9 thrusters

1/31/13

Strength wod- 10 min to establish 1 rep max of following complex.

2 dead lifts
2 hang cleans
2 front squats
2 hanging squat clean

Conditioning wod-

12 min Total working time:

Row 1000m

Then 4 rounds
- 15 box jumps
- 5 pull ups

Remaining time wall balls

Score will be total number of wall balls

1/30/13

Strength wod

Push press 3x8

On the minute 8 min

4 jumping ball slams
6 KTE

Conditioning wod-

15-12-9

Ground to overhead 155/105#
Burpees
Du's

1/28/13

Strength wod - hang power snatch 3x5

Conditioning wod-

12 min amrap

200m row
5 dead lifts 225/155
10 pull ups
5 burpees
10 box jumps

S&C 1/26/13

Strength wod- overhead squat 5x3

Level 1 - back squat 3x5

Conditioning wod-

15 min amrap

7 c2b pull ups
10 lunges w/ plate overhead 45/25#
7 hang power snatches 95/65#
10 wall balls

1/24/13

Strength wod- overhead press 3x5

Conditioning wod-

8 min amrap

2 wall walk
5 hang cleans 95/65
15 du's
Rest 4 min

6 min amrap

2 high box jumps ( very challenging )
5 ground to overhead 95/65
15 cf sit ups

S&C 1/23/13

Strength wod - bench press 3x5

Conditioning wod-

12 min amrap

5 burpees
10 push press 95/65#
15 box jumps
200 m row

1/21/13

Strength wod- back squat 3x5

Conditioning wod-

21-15-9

Power cleans 95/65
Kb swings 35/26
Du's

Results 5-10 min finish

1/19/13

Strength wod- front squats 3x5

Kettlebell test- 2 sets max unbroken swings 53#/ 35#
* once kb stops or pauses set is over

Cond wod - 12 min amrap

200m run/row
9 Front squats 95/65
15 kb swings 35/26
21 du's

S&C 1/17/13

Strength wod- power clean 3x5

Conditioning wod-

For time
3 rounds

3 burpee box jumps
20 wall balls
3 burpee box jumps
20 Push ups
3 tire flips
20 ball slams
3 burpee box jumps
20 cf sit ups

1/16/13

Strength wod- back squat 3x5

10 min to establish 1 rep max push press

Conditioning wod-

10 min amrap

3 thrusters 95/65
3 pull ups
6 thrusters
6 Pull ups
9 thrusters
9 Pull ups
Etc as far as you can go

1/14/13

Strength wod- bench press 3x5

8 min on the minute
- 5 T2B
- 1 wall walk

Conditioning wod

10 min amrap
5 dead lifts 225/155#
25 cf sit ups
Row 200m

1/12/13

Strength wod- back squat 3x5

Conditioning wod-

For time

100 du's
20 clean and jerks 95/65#
Row 1500m
20 clean and jerks
100 du's

1/10/13

Strength wod- bench 3x5

8 min on the min

4 thrusters 95/65#
4 bar facing burpees

Conditioning wod-

15 min amrap

5 sand bag ohs
10 box jumps
5 hang power snatches 95/65#
10 wall balls
5 pull ups

1/9/13

Strength wod- dead lift 5-3-1

Push press 3x5

Conditioning wod-

12 min amrap

50 wall ball buy in

Then

5 pull-ups
10 hang cleans 95/65#
15 cf sit ups

1/7/13

Strength wod- back squat 5-3-1

Power clean 5-3-1


Conditioning wod-

10 min amrap

3 hang power snatches
9 box jumps
18 du's