Thursday, March 14, 2013

Class:
All
Warmup:
50 double unders
Workout Name:
2013 open WOD 13.2
Description:
10 mins AMRAP:

5 shoulder to overhead, 52.5kg/ 35kg
10 dead lift, same weight.
15 box jumps, 24/ 20"
Cooldown:
50 double unders
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Nick P
8+231reps
Female Scaled:
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Tuesday, March 12, 2013

Class:
All
Warmup:
Row 500m
Workout Name:
Tabata row
Description:
8x 20secs effort/ 10secs rest

Result is max distance
Performed by 2 athletes
Podium
Male RX:
Elliott B
1,076 m
Female RX:
Male Scaled:
Female Scaled:
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Monday, March 11, 2013

Class:
All
Warmup:
500m row
Mobilise
Workout Name:
None
Description:
Max rounds in 20 minutes
Add 1 rep to each successive round; 1x-2x-3x...etc.
1x Ground to overhead (25Kg plate/ 15kg plate or 16kg Kb)
1x pull-up
Cooldown:
500m row
Performed by 2 athletes
Podium
Male RX:
2-way Tie
15+15reps
Female RX:
Male Scaled:
Female Scaled:
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Sunday, March 10, 2013

Class:
All
Workout Name:
Strength Sunday
Description:
5x5 - Bench Press

5x5 - Back Squat
Performed by 2 athletes
Podium
Male:
Gary S
270 kgs
Female:
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Thursday, March 07, 2013

Class:
All
Warmup:
Row 500m
Workout Name:
2013 Crossfit Open WOD 13.1
Description:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
Cooldown:
Row 500m
Comments:
See Youtube crossfit 13.1 for guidance.
Performed by 2 athletes
Podium
Male RX:
Elliott B
112 reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, March 06, 2013

Class:
All
Warmup:
Row 500m;
Mobilise
Workout Name:
CrossFit GB's WoD
Description:
5 rounds;
10 Thrusters (42.5/25)
20 HR Press ups
30 Bar hops
Cooldown:
Row 500m

Stretch
Comments:
Enjoy!
Performed by 1 athlete
Podium
Male RX:
Nick P
13:13
Female RX:
Male Scaled:
Female Scaled:
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Class:
All
Warmup:
WoD warm-up
Workout Name:
Today's strength
Description:
Back Squats (8,8,8)
Cooldown:
wait 10 mins then do WoD
Performed by 1 athlete
Podium
Male:
Nick P
65 kgs
Female:
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Tuesday, March 05, 2013

Class:
All
Warmup:
500m row or 50 double unders
Workout Name:
Century HSC
Description:
Bar may not be set down, rest load on thighs or in hip crease as needed.
100x Hang power clean (50kg/30kg)

Every time bar is set down, and it will, do 10 burpees.
Cooldown:
row 500m and stretch
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Elliott B
16:29
Female Scaled:
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Monday, March 04, 2013

Class:
All
Warmup:
200m row, mobilise
Workout Name:
Murph
Description:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Cooldown:
Stretch
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Elliott B
45:30
Female Scaled:
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WOD Archive

March 2013