Tuesday, March 13, 2012

Class:
CrossFit - All Levels
Warmup:
Row 500 Meters (for time)
Front Squat 5X3
Workout Name:
MacGruber
Description:
100 Double Unders
90 Ab Mat Sit-ups
80 Air Squats
70 Flutter Kicks (4 Count)
60 Kettlebell Swings (53#/35#)
50 Box Jumps (24/20)
40 Push ups
30 Jumping Lunges
20 SDHP with Kettlebell
10 Pull-ups
Cooldown:
Water and Stretch!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, March 12, 2012

Class:
CrossFit - All Levels
Warmup:
Jog to W Alabama and Back

Sled Pushes on the AstroTurf

Jog to the end of Colquitt and Back
Workout Name:
None
Description:
WOD Could have used ONE more hour!!!

10,9,8,7,6,5,4,3,2,1 Power Cleans (155#/105#)

10,9,8,7,6,5,4,3,2,1 Chest to Bar Pull-ups

Jog a gym lap (around cones) between each set
Cooldown:
Cool Down

Mega Abzilla Monday!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, March 09, 2012

Class:
CrossFit - All Levels
Warmup:
Run to Colquitt Dead End
10 Burpees
20 Sit-ups
30 Air Squats
Run to Colquitt Dead End
Workout Name:
None
Description:
WOD - "10 Rounds of WHAT?"
10 Rounds for Time:
5 Deadlifts (225#/155#)
10 Hand Release Push-ups
15 Jumping Lunges
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, March 08, 2012

Class:
CrossFit - All Levels
Warmup:
Run to W. Alabama and Back
Jumprope (Singles) for Time: 100, 75, 50, 25
Run to Corner of Buffalo Speedway and West Alabama (all out sprint once you hit Audley on the way back)
Workout Name:
CrossFit Games Open 12.3
Description:
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar
Cooldown:
Abs
75 Ab Mat Sit-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

WOD Archive

March 2012