WOD March 10

Strength: make up from the week

WOD:

Do 13.1 if you have not yet. If you signed up for the open make sure you get a judge!

WOD:

3 rounds for time:

50 DU

25 wall balls

10 ring dips

CORE:  50 supermans

ON Ramp:

 

                       
       
 

8 Shoulder press out of the rack

Burgener WU Med Ball cleans Sit-ups

10,9,8,7,6,5,4,3,2,1 Med Ball cleans/sit up

Open Wod 13.1

Here we go! 2013 CrossFit Games season is underway!

Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

 

Wod March 8

Strength:

bench press: 70%x6x5

 

 

Wod:

1,1,2,2,3,3 and so  AMRAP 10 min:

squat clean 155/105#

pull ups

 

Core: 3x 8 TGU (4 per side)

 

On Ramp:

 

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time:
300 M Row (SDHP)
5 KTE
10 barbell push press One groups will rest while 2nd group goes for each Round

Wod March 7

Strength: snatch practice 15 min

Wod:

5 rounds rest 1:1

8 HSPU

30 dbl unders

30 air squats

Core: 40 hollow rocks

On Ramp:

Dead Lift

Kipping
Jumping Pull-ups Walking lunges

3 rounds for time: Run 200m
Lunge 30 ft
10 jumping pull-ups

Wod March 6th

The Crossfit opens starts today! At StompinGround we will be running the open workouts on Saturdays from 9-11am. If you can’t make it on Saturdays, don’t fret you can come in during normal class times and we can arrange for someone to judge you. Lets have fun with the open and as always work hard!

Strength:

Deadlift

70%x6x5

 

Skills:

20 sec cumulative L-sit

12 ring dips ( do strict if possible)

x3 rounds

 

Wod: 15,12,9,6,3 reps

Shoulder to overhead 135/95#

10 Shuttle sprints (length of gym) between each rep set

 

Core: 3×10 good mornings

On Ramp

 

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals):
Row 200m (SDHP)
10 Thrusters (45/15 or PVC)
Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)

Wod March 5th

Strength:

 

Clean&jerk 70%x1x3

 

Skills:

3 sets-

ME handstand hold against wall

Wod:

1000m row

rest 3 min

3 Rounds on a 2 minute clock:

20 jumping split squats

10 HR Pushups

10 KBS   53/35

rest 1 minute between rounds

On Ramp:

Squat Dead Lift Shoulder Press and Push Press w/PVC For Time: 10,9,8,7,6,5,4,3,2,1 Med Ball Dead Lift (x lbs) Push Press with PVC

Wod March 4

Strength:  Back Squat

70%x6x5

Skills:

12 pull ups

30 dbl unders

x3

Wod:

30 burpee box jumps

20 power cleans 95/65#

30 burpee box jumps

 

Core: 100 ab mat sit ups

 

On Ramp

 

DROM (dynamic range of motion) Squat
Ring Row
Push-up

For Time:
200m Run
15-12-9 squat/push-up/ring row 200m Run

Mustache March 3rd

Strength: athlete’s choice

Wod:

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs/55lbs)

Core: 30 ghd

On Ramp:

8 Shoulder press out of the rack

Burgener WU Med Ball cleans Sit-ups

10,9,8,7,6,5,4,3,2,1 Med Ball cleans/sit up

Mustache March 2nd

Strength:

Strength: 5×8 Pendlay Row

Team Wod:

2 person team

“Sandbagger”

800m run with sandbag ( one person runs the first 400m with the bag then switch)

60 pull-ups (teammate keeps sandbag off the ground)

60 sandbag lunges (teammate holds plank)

60 burpees( teammate holds sandbag overhead)

800m run with sandbag