March 2012 CrossFit WODs

 

March 31 20 Min AMRAP – 40 Seconds On, 20 Seconds Off

  • Row for Calories
  • KBSDHP 53/35
  • Box Jump 24/20
  • Toes 2 Bar

March  30 – 5 RNDS – 3 Min On, 1 Min Off

  • 5 Full Squat Cleans 145/105
  • 10 Pull Ups
  • 10 Push Ups

March  29 – For Time

  • 1200 M Run
  • 15 OHS 115/75
  • 30 KBS 70/44
  • 800 M Run
  • 15 OHS
  • 30 KBS
  • 400 M Run
  • 15 OHS
  • 30 KBS

 

March  28 – 30-20-10

  • Jumping C2B Pull Ups
  • Thrusters 65/45
  • Sit ups

March  27 – 18, 15, 12, 9, 6, 3

  • Box Jump 24/20
  • Hanging Power Clean 115/75
  • Deadlift 115/75

March  26 – Push Jerk 3-3-3-3-3-3-3 THEN –

  • 1 Mile Run For Time

March  24 – For Time

  • 40 Med Ball Sit Ups 20/14
  • 30 KBS 53/35
  • 20 Burpees
  • Dumpster Run (200 M)
  • 30 Med Ball Sit Ups 20/14
  • 20 KBS 53/35
  • 10 Burpees
  • 400 M Run
  • 20 Med Ball Sit Ups 20/14
  • 10 KBS 53/35
  • 10 Burpees
  • 800 M Run

March 23 – 7 Min AMRAP – 3-6-9-12-15-18-21 (CF Open WOD 12-5)

  • Thrusters 100/65
  • C2B Pull Ups

March  22 – 3 RNDS

  • 10 DB Power Cleans 40/25
  • 20 Single Arm DB OH Lunges (switch arms ½ way through)
  • 30 Single Arm DB Power Snatches (switch arms ½ way through)

March  21 – 5 RNDS

  • 10 Push Press 95/65
  • 20 Push Ups
  • 30 Air Squats

March  20 – For Time

  • 15 Burpees
  • 2 RNDS
    • 30 Pull Ups
    • 250 M Run
    • 30 Front Squats 95/65
    • 250 M Run
    • 30 Sit Ups
    • 15 Burpees

March  19 – 12 Min AMRAP – Deadlifts – 2 each min @ 80% 1 Rep Max – THEN

  • 3 – 400 M Runs (45 Second Rest Between)

March  17 – With a Partner, Max reps in

  • 4 Min Push Press
  • 4 Min Power Cleans
  • 4 Min Thrusters

March  16 – 12 Min AMRAP (CF Open WOD 12-4)

  • 150 Wall Balls
    • 20 lbs – 10 ft Boys
    • 14 lbs – 9 ft Girls & Masters
    • 90 Double Unders
    • 30 Muscle Ups

March  15 – 3 RNDS

  • 12 OHS 115/75
  • 21 Pull Ups
  • 500 M Run

March 14 – Tabata (8 RNDS each station – 20 sec on/10 sec off) – Count Total Reps, Rest 1 Min btwn efforts

  • Row for Calories
  • KBS 70/44
  • Jumping Back Squats 45lbs
  • Sit Ups

March 13

  • Front Squat 5-5-5-5-5

March 12 – For Time

  • 10 HSPU
  • 20 Burpees
  • 30 Pull Ups
  • 40 Power Cleans 135/95
  • 100 Double Unders
  • 1000 M Run

March 10 – 3 RNDS

  • 30 Hanging Squat Snatches 65/45
  • 30 Wall Balls 20/14
  • 400 M Run

March 9 – 18 Min AMRAP (CF Open WOD 12-3)

  • 15 Box Jump 24/20
  • 12 Push Press 115/75
  • 9 T2B

March 8

  • Deadlift 3-3-3-3-3-3-3

 

March 7 – 3 RNDS

  • 400 M Run
  • 30 Wall Balls 20/14
  • 30 Sit Ups
  • 30 Push Ups

March 6 – On the Minute for 15 Minutes

  • 3 Power Cleans 145/105
  • 3 Front Squats
  • 3 Bar Facing Burpees

March 5 – 20 Min AMRAP

  • 9 T2B
  • 12 KBS 53/35
  • 15 Box Jumps 24/20

March 3 – 20 Min AMRAP

  • 200 M Row
  • 9 Burpees
  • 9 Thrusters 95/65
  • 9 Pull Ups
  • 100 M Run
  • 18 KBS 53/35
  • 9 Push Ups
  • 100 M Run

March 2 – For Time

  • 30 Snatches
  • 30 Clean & Jerks
  • 30 Deadlifts

March 1

  • Push Press 3-3-3-3-3
  • THEN – Tabata Hollow Rock
By |2018-08-09T20:50:06+00:00March 28th, 2012|Workouts|Comments Off on March 2012 CrossFit WODs