March 2012 – Compound CrossFit

WOD DEADLIFT = FIND ONE REP MAX 3 ROUNDS SNATCH GRIP DEADLIFT = BODYWEIGHT x 15 LATERAL HURDLE x 30 RUN x 400 METERS

WOD BENCH = FIND ONE REP MAX A.M.R.A.P x 10 KETTLEBELL SWING 70/53 x 15AIR SQUAT x 30KNEE TO ELBOW x 15

WOD SNATCH = FIND ONE REP MAX A.M.R.A.P x 7 BURPEE PULL-UP

WOD CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps3 Chest to bar Pull-ups 100 pound Thruster, 6 reps6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps12 Chest to bar […]

WOD “Elizabeth“ 21-15-9 reps of: Clean 135 poundsRing dips

WOD PRESS 5 – 3 – 3 – 1 – 1 – 1 PULL-UPS x 40PUSH PRESS 115/80 x 60WALKING LUNGES x 80DOUBLES x 100

WOD OVER HEAD SQUAT 5 – 3 – 3 – 1 – 1 – 1 A.M.R.A.P x 15 PUSH-UPS x 25OVERHEAD SQUAT 155/110 x 7KETTLEBELL SWING 44/35 x 25 CLICK HERE FOR MOBILITY WOD

Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball90 Double-unders30 Muscle-ups For a downloadable PDF of the workout, click here. CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov] Graham Holmberg 0 rounds + 25 muscle-ups (265 reps).Post rounds and reps completed […]

“Mr. Joshua“ Five rounds for time of: Run 400 meters30 Glute-ham sit-ups250 pound Deadlift, 15 reps

WOD POWER CLEAN 3 – 3 – 3 – 1 – 1 A.M.R.A.P x 7 HANG POWER CLEAN 135/95 x 5OVER BAR BURPEE x 5

WOD FRONT SQUAT 3 x 5 3 ROUNDS FRONT SQUAT BODY WEIGHT x 7 WALL BALL x 14 ROW x 300 MUSCLE UP x 7 CLICK HERE FOR MOBILITY WOD

WOD 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