Archive for March, 2012

Workout of the Day: Thursday 3-15-2012

WOD: CrossFit Games Open WOD 12.4

AMRAP 12:00:

  • 150 Wall Ball (20/14)
  • 90 Double Unders
  • 30 Muscle Ups

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Workout of the Day: Wednesday 3-14-2012

WOD: 4 rounds for time: (Max = 25:00)

  • 21 Front Squats (135/95)
  • Bear Crawl down and back x 3

Scaling groups: A: 45/25 B: 95/65 C: Rx

$$: 30 dead hang pull ups, add weight if possible.

Sectional Athlete Optional WOD: 1500m row or Anytime fitness Run, mobilize!

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Workout of the Day: Tuesday 3-13-2012

WOD: AMRAP 22:00

  • 25 Double Unders (or 30 if broken, 100 singles)
  • 25 Squats
  • 25 Kettlebell swings (1 KB 53/35)
  • 25 Push Ups (one hand on the kettlebell, alternating)

$$: 100 Sit Ups or 50 TTB


Sectional Athlete Optional WOD 1: 5 rounds:

  • 10 Push Ups
  • 10 Kettlebell Swings (53/35)
  • 10 Goblet Squats (53/35)

Sectional Athlete Optional WOD 2: 4 rounds for time:

  • Row 250m
  • Rest 30 sec.

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Workout of the Day: Monday 3-12-2012

WOD 1: AMRAP 15:00

  • 10 Ring Rows
  • 10 Ring Dips
  • 10 Power Cleans (95/65)
  • 10 Burpees

A: 45/25 B: 75/45 C:95/65

Advanced WOD 1: AMRAP 15:00

  • 5 Muscle Ups
  • 5 Squat Cleans (155/105)
  • 10 Burpees

Notes: For sectionals athletes use 95/65 for weight and focus on perfect technique


WOD 2: 100 Overhead Squats (45/35)

A: PVC B: 75 C: Rx E: 65/45

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~ 2012 CrossFit Games Open Sectionals Update ~

WOD 12.3 is done!! All our athletes did awesome, check the standings below. The team slid a bit as this was not our most competitive WOD, we went from 2nd overall in the NW to 4th, still a strong position and a very good one with so many great athletes in our part of the country. Remember, you need to submit scores before 5p on Sunday each week!

The Workout 12.3 (Third WOD of the 2012 CF Games) was:

AMRAP 15:00 (as many reps as possible) of:

  • 15 Box Jumps (24/20″)
  • 12 Push Press (115/75 lbs.)
  • 9 Toes to Bar



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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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