March 25th 2013 WOD

Front Squat 3 x 3
Weighted Pull Ups 3 x 6-8

WOD
Run 800M for time:
Your rest will be how long it takes you to run the 800M.
Run 1600M for time:

AM Classes dress warm and wear bright colors!!

Train Hard Train Smart

Scale as needed.

March 22nd 2013 WOD

Clean Complex
Power clean
Hang clean
Clean
Climbing sets.

WOD in 7 mins:
21-15-9
KB Swings 32/24
Ball Slams 30/20
In the remaining time row for max Cals.

Train Hard Train Smart

Scale up/down as needed.

March 21st 2013 WOD

CrossFit Games Open Workout 13.3

12 minute AMRAP of:
150 Wall balls 
90 Double-unders
30 Muscle-ups

Train Hard Train Smart 

Scale DOWN as needed.

March 20th 2013 WOD

Deadlift
5x5

WOD 
D.B Front Squats 95/65
Min 1 - 1 FS
Min 2 - 2 FS
Continuing on until you can not complete the desired reps within one minute.

Train Hard Train Smart

Scale as needed.

March 19th 2013 WOD

Weighted Chin Ups
4 x 6-8

WOD1
4 Min AMRAP
8 Deadlift 115/75
8 Hang Power Cleans 115/75

Rest 3 Min

4 Min AMRAP
8 Box Jumps 24/20
12 KB Swings 24/16

Rest 3 Mins

4 Min AMRAP
8 HR Push Ups
12 AM Sit Ups

Train Hard Train Smart

Scale (up/down) as needed.

March 18th 2013 WOD

Back Squat 
3-3-3-3-3
Based of current 1RM.

WOD
Row/Run 800M 
Followed by 2 rounds of:
20 Wall Balls 20/14
20 Burpees

Train Hard Train Smart

Scale (up/down) as needed.

March 15th 2013 WOD

Strength - Cleans 
3-3-2-2-1-1

WOD (By Popular Demand)
Partner/Team WOD
12 Min AMRAP
Partner A Blind Row
Partner B 25 Wall Balls
Every 25 Wall Balls switch.

Your team score will be the total amount of calories rowed in 12 minutes.

Train Hard Train Smart

Scale (up/down) as needed!

March 14th 2013 WOD

CrossFit Open WOD 13.2

Open Workout 13.2 is:

10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch

Train Hard Train Smart

Scale as needed.

March 13th 2013 WOD

Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1

WOD
9 Min AMRAP
20 Lunges with plate OH 45/35
10 T2B 

Scale (up/down) as needed.

Train hard train smart.

March 12th 2013 WOD

Planks & Holds

WOD
“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Train Hard Train Smart

Scale (up/down) as needed.

March 11th 2013 WOD

Front Squat 
3-3-3-3-3

WOD 
3 RFT
15 Air Squats
10 HSPU 
5 Burpees
800M Run

(Early classes dress warm and wear bright colors).

Train Hard Train Smart

Scale (up/down) as needed.

March 8th 2013 WOD

STRENGTH
Clean and Jerk
7x1, climbling

WOD
1/2 "Sean"
5 rounds for time of:
11 Chest to bar pull-ups
22 Front squat M:75/F:55lbs

Train Hard Train SMART!

Scale as needed.

March 7th 2013 WOD

SKILL
Snatch
Burgener Warm-up

WOD
CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Train Hard Train Smart!

Scale as needed.

March 6th 2013 WOD

Weighted Pull Ups
4 x 6-8
Press
4-4-4-4

WOD
Run/Row 800M
21-15-9
Ball Slams 30/20
Wall Balls 20/14

Run/Row 800M

Train Hard Train Smart

Scale (up/down) as needed.

March 5th 2013 WOD

Back Squat
5x5

WOD
2 RDS for time:
40 Lunges
20 T2B
10 HSPU

Train Hard Train Smart

Scale (up/down) as needed.

March 4th 2013 WOD

CFMV PC Benchmarks
Max Set Strict Pull Ups
Run/Row 800m
Max Wall Balls 20/14 (2 Min)

CFMV PC Benchmark WOD

Row 350M
21 KB Swings 24/16
21 Burpees
21 KB Swings 24/16
Row 350M

Train Hard Train Smart

Scale (up/down) as needed.

March 1st 2013 WOD

Power Cleans
5x5

WOD 7 Rounds for time:
1 Burpee
5 Strict Chin Ups
10 Push Ups
15 AM Sit Ups
20 Air Squats

Train Hard Train Smart

Scale (up/down) as needed.