March 2013 CrossFit WODs

by / Thursday, 28 March 2013 / Published in Workouts

March 29  – CFO 13.4 – 7 Min AMRAP – 3,6,9,12,15,18,21….

  • Clean & Jerk 135/95
  • Toes 2 Bar

 

March 28  – Loopy – For Time – 5 RNDS

  • 12 Push ups
  • 15 KBS 53/35
  • 18 Walking lunge
  • loop run

 

March 27  – Prancy Pony – OTM for 15 Min – 1 Full Clean to Thruster max Load – THEN

  • 7 Min AMRAP
    • 7 Burpees
    • 21 DBL Unders

 

March 26  – 12 Min AMRAP

  • 9 Over Head Squats 115/75
  • 9 Pull Ups
  • 15 Sit Ups

 

March 25  – Bench Press 5 x 5 – THEN

  • For Time – 3 – 800 M Runs with 2 min rest between

 

March 23 – SATURDAY

 

 

March 22 – CFO 13.3 – 12 Min AMRAP

  • 150 Wall Ball 20/14
  • 90 Double Unders
  • 30 Muscle Ups

 

March 21 – Pull Pull Pull Push – For Time – 4 RNDS

  • 500 Row
  • 9 Deadlift 225/185
  • 9 Power Clean 135/95
  • 9 Ring Dips

 

March 20 – Main Site 3/19 – 12 Min AMRAP

  • 4 Push Press 75/55
  • 8 SDHP
  • 12 Front Squats

 

March 19 – Sparkles – For Time

  • 30 KBS 53/35
  • 3 RNDS of Cindy
  • 400 m Run
  • 20 KBS
  • 2 RNDS of Cindy
  • 400 m Run
  • 10 KBS
  • 1 RND of Cindy
  • 400 m Run

 

March 18

  • OTM for 5 Min – 1 Full Clean @ 80%
  • OTM for 5 Min – 1 Full Clean @ 85%
  • 7 Min AMRAP
    • 100 M Sprint
    • 7 Burpees

 

March 16 – Saturday

 

 

March 15 – CFO 13.2 – 10 Min AMRAP

  • 5 Shoulder to OH 115/75
  • 10 Deadlift 115/75
  • 15 Box Jump 24/20

 

March 14 – Tabata Bread

  • Front Squat 7 x 3
  • Then Tabata:
    • Hollow rock
    • KBS 53/35
    • Back Extension

 

March 13 – Elizabeth – For Time – 21-15-9

  • Power Clean 135/95
  • Ring Dips
  • THEN: 1 Mile Run

 

March 12 – Bring Out Your Dead – For Time – 5 RNDS

  • 7 Pull Ups
  • 7 Deadlift 185/135
  • 200 M Run

 

March 11 – CrossFit Total – 1 RM of:

  • Press
  • Back Squat
  • Deadlift

 

March 9 – SAT

 

 

March 8 – CFO 13.1 – 17 Min AMRAP

  • 40 Burpees
  • 30 Snatch 75/45
  • 30 Burpees
  • 30 Snatch 135/75
  • 20 Burpees
  • 30 Snatch 165/100
  • 10 Burpees
  • As Many Snatch as possible 210/120

 

March 7 – Just do it!

  • On The Minute for 12 Minutes – Max Load
    • 1 Full Clean
    • 1 Full Clean & Jerk
    • THEN – 7 Min AMRAP
      • 7 Deadlifts 225/145
      • 7 Thrusters 115/75

 

March 6 – Stick ‘Em Up Sucka’ – For Time – 5 RNDS

  • 12 Pull Ups
  • 12 Pistols (each leg) (sub Jumping Lunges)
  • 12 Wall Balls 20/14
  • 250 M Run (Loop Run)

 

March 5 – Max Reps in 1 Min of the following for 3 RNDS: rest 1 Min between each:

  • Box Jump
  • Burpees
  • Push Press 115/75
  • Double Unders or Jumping Air squat

 

March 4 – 1 Rep Max Press – THEN – 9 Min AMRAP

  • 3 Power Clean 185/135
  • 15 DB Farmers Walking Lunges 50/35
  • 15 Toes 2 Bar

 

March 2 – 40 Seconds on, 20 Seconds off for 24 RNDS – Score Total Reps

  • Calorie Row
  • Power Cleans 155/105
  • Muscle Ups/Dips
  • GHD Sit Ups/Medicine Ball Sit Ups

 

March 1 – Bench Press-7 x3 – THEN – 12 Min AMRAP

  • 20 Wall Balls 20/14
  • 20 Dbl Unders
  • 20 DB Deadlift 50/35
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