March 2012

Day 3WOD 120314 For time:60 pull-ups30 clean to overhead – 135/95partition as desired      Good Luck ChrisK!         crossfit.com  

Day 2WOD 120313 5 rounds for time of:15 deadlifts – 185/12510 burpee bar hops30 squats           crossfit.com

Day 1WOD 120312 As many reps as possible in 10:00 of:kb swings – 32kg/24kg perform 10 hand release push-ups every minute on the minute, starting at minute zero.  when the clock hits 10:00, perform 15 wall climbs for time.   Score = total swings / total time to complete the WOD.        

Strength Week of 120312hang squat clean, push jerk, ohs5 @ 75%3 @ 85%max reps @ 90% ShedKickers Week of 120312 CFWE SK_EMOM for 10:003 clean & jerk – 1851 rope ascent(if you do not complete a round, take the next full minute of rest and repeat until you complete a total of 10 rounds)Upon the

RedShed Rest Day!   HyperCrossFitism (courtesy of CF Fresno) Every Rep Counts…or Not (courtesy of CF Aspire)         crossfit.com  

Day 6WOD 120310 For time:50 double unders (x4 singles)30 burpee bar hops15 clean 2 overhead – 95/6530 kb swings – 24kg/16kg50 wall ball – 20/14 @ 10' target30 kb swings – 24kg/16kg15 clean 2 overhead – 95/6530 burpee bar hops50 double unders (x4 singles)       crossfit.com 

Day 5WOD 120309 CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar For a downloadable PDF of the workout, click here. CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov]      

Day 4Strength 120308 hang squat clean, push jerk, ohs5 @ 55%5 @ 65%max reps @ 75% 12.3 Prep/practice non-mandatory core work: 3 rounds not for time of 20 RDL @ 55% 1RM deadlift, 20 ghd sit-ups     HAPPY BIRTHDAY STEVE!!     crossfit.com      

Day 3WOD 120307 5 rounds for time of:15 ohs – 95/6510 burpee box jumps – 24"/20"           crossfit.com 

Day 2WOD 120306 For time:800m run45 thrusters – 95/65150 double unders (x4 singles)    What's the theme of this pic?         crossfit.com