03-08-12 WOD

"FIGHT GONE BAD"

3 ROUNDS

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The stations are:    
                                                                                                                                                                      1. Med Ball Clean
      2. Sumo deadlift high-pull
      3. Sit Ups
      4. Push Ups
      5. Jump Rope
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.  Your score is the total number of reps.  Good Luck!   Fight Hard!

03-07-12 WOD

BACK SQUAT

(Find your 5 Rep Max.)

THEN. . .

5 Rounds for Time:

5 Back Squat

400m run / 500m row

(Cool Down)
 50 back extensions

03-06-12 WOD

Skill Work:

Double Under Practice 10 min.

FOR TIME:

100 Squats

80 Double Unders / 240 Jump Rope

60 Sit Ups

40 Thrusters (Dumbbell)

20 Push Ups

10 Burpees

03-05-12 WOD

Push Press
3-3-3-3

AMRAP 15

22 Kettlebell Swings

1 Round of "Cindy"

(Note: Cindy = 5 pull ups, 10 push ups, 15 squats)

03-03-12 WOD

"Murph"

Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

(Note:  You may modify this one to your ability level.  i.e. run 1/2 mile 50 pull up, 75 push up, 100 squat. Enjoy!)

03-03-12 WOD

SKILL WORK:

GHD sit ups

OPEN WOD 12.2

Complete as much of the following as possible in 10 minutes: 

30 Snatch (75/45)

30 Snatch (135/75)

30 Snatch (165/100)

As many Snatch as possible (210/120)

(Note: The weights prescribed above are for the "official open workout".  You may modify the weights to meet your needs.  If this workout is "too much" for your fitness level. Check out the one below.)

-OR-

ISABEL

30 Snatch for time

03-02-12 WOD

"3's Company"

Complete the following for time:

row 3000m

500 sit ups

300 air squats

200 box jumps

150 push ups

150 ring rows

1000 jump rope

(Note: The rowing and jump rope may be completed at any time during the WOD. One person must row or jump, one works on the middle reps, one rests.  You may trade off at any time but must have two working at all times.  After the rowing and jump rope is completed, two may work on the middle reps at a time while one rests.  First team to finish, finishes first!)