10 MAR 2012 - "DT"

WORK:

3 Rounds, 10 Reps each of:
1-Handed Kettlebell Swing (each arm)
KB Goblet Squat
KB Orbits

WOD:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

**In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.**

POST:
500m Row
100' Bear Crawl
50' Spiderman Lunge

09 MAR 2012 - Double-Under-rific

WORK:

EMOM for 10 Minutes
2 Hang Power Cleans (BW*)
3 Box Jumps (30")
4 KB Swings (2p/1.5p)

WOD:
50 Double Unders
Rest 20 Seconds
40 Double Unders
Rest 15 Seconds
30 Double Unders
Rest 10 Seconds
20 Double Unders
Rest 5 Seconds
10 Double Unders

Record your total time, including rests.
POST:
3 Rounds
50' Bear Crawl
10 Clapping Push-Ups
8 Walking Lunge
6 Bench Press (135/95)
*BW - Bodyweight

08 MAR 2012 - CrossFit Games Open 12.3

WORK:

3 Rounds, 10 Reps, Bar Only -
Hang Power Clean
Push-Press
Overhead Squat


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
Download the PDF for the workout, click here.
CrossFit Games Open 12.3 WOD instructions - video [wmv] [mov] [HD mov]

POST:
800m Run
30 Superman Extensions
14 Spiderman Lunges (7 each leg), 30 Second hold