March 2011 CrossFit WODs

March 31 – 30-20-10

  • Single Arm Over Head Walking Lunge 40/25
  • Front 135/95
  • Pull Ups

March 30th – 20 Min AMRAP

  • 9 Box Jump 24/20
  • 9 Push Jerk 115/75
  • 9 Back Squat 115/75

March 29 – 7 RNDS

  • 3 Thrusters 135/ 95
  • 6 Pull Ups
  • 9 Push Ups
  • Crane Sprint

March 28

  • 800 M Run
  • 30-20-10
  • KBS 53/35
  • Burpee
  • 800 M Run

March 26

  • 21 Thrusters 75/55
  • 3 Pull Ups
  • 3 Thrusters 75/55
  • 21 Pull Ups
  • 18 Thrusters 75/55
  • 6 Pull Ups
  • 6 Thrusters 75/55
  • 18 Pull Ups
  • 15 Thrusters 75/55
  • 9 Pull Ups
  • 9 Thrusters 75/55
  • 15 Pull Ups
  • 12 Thrusters 75/55
  • 12 Pull Ups

March 25 – 5 RNDS

  • 15 Deadlifit 135/95
  • 9 Power Cleans
  • 6 Thrusters

March 24 – 3 RNDS

  • 22 Push Jerk 95/65
  • 200 M RUn
  • 22 Box Jumps 24/20
  • 200 M Run

March 23 – 7-14-21

  • Pull Ups
  • Burpee
  • Over Head Squats 95/65

March 22– 1 Rep Max Clean and jerk

THEN- 9 Min AMRAP

  • 9 Front Squat 155/105
  • 9 KBS 53/35

March 21 – 4 RNDS

  • 15 Deadlifts 275/185
  • 30 Sit Ups
  • 400 M Run

March 19

  • 75 Squats
  • 35 Push Ups
  • 25 Push Press 95/65
  • 75 Squats
  • 25 Push Press 95/65
  • 35 Push Ups
  • 75 Squats

March 18 – Pyramid Helen

March 17 – 4 RNDS

  • 5 Man Makers 40/25
  • 15 Box Jumps 24/20
  • 25 DBL Unders
  • 200 M Run

March 16 – Elizabeth

March 15– 1 Rep Max Back Squat

THEN- 7 Min AMRAP

  • 7 Wall Balls 20/14
  • 7 Dumbbell Power Cleans 40/25

March 14 – Fight Gone Bad

March 13

  • 400 M Run
  • 100 SDHP 65/45- at the top of ea min perform 2 lateral burpees until SDHP are finished
  • 800 M Run
  • 100 Jumping Air Squats – at the top of each min perform 4 push ups
  • 400 M Run

March 11 – 30-20-10

  • Push Press 95/65
  • Box Jump 24/20

March 10 – Snatch 3-3-3

THEN- 7 RNDS

  • 7 Over Head Squats 115/75
  • 100 M Sprint

March 9 – 5 RNDS

  • 12 Left Arm Over Head Squats 50/30
  • 12 Right Arm Over HEad Squats 50/30
  • 12 Deadlifts 225/185
  • 100 M Run

March 8 – 1 Mile Run

  • 2 RNDS
  • 50 Med Ball Cleans 20/14
  • 50 Push Ups
  • 50 Med Ball Sit Ups 20/14
  • 50 Lunges

March 7 – 20 Min AMRAP

  • 3 Power Cleans 155/105
  • 7 Pull Ups
  • 21 DBL Unders

March 5

  • 21 Toes to Bar
  • 21 Deadlift 225/185
  • 21 Burpee
  • 400 M Run
  • 15 Toes to Bar
  • 15 Deadlift 225/185
  • 15 Burpee
  • 400 M Run
  • 9 Toes to Bar
  • 9 Deadlift 225/185
  • 9 Burpee
  • 400 M Run

March 4 – 18, 15, 12, 9, 6, 3

  • KBS 53/35
  • Box Jump 30/24

March 3

  • 500 M Row
  • 40 Front Squat 115/75
  • 30 Burpee
  • 20 Pull Ups
  • 10 Thrusters 115/75

March 2– Tabata

  • Row
  • GHD Sit Ups
  • Wall Balls 20/14
  • Push Ups
  • Deadlifts 95/65
  • Jumping Back Squats 45

March 1 – 21-15-9

  • Dumbbell Hang Clean 40/25
  • Ring Dips
By |2011-03-05T20:41:39+00:00March 5th, 2011|Workouts|0 Comments