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Lifting Ourselves and One Another

Monthly Archives: March 2012

Saturday, March 31, 2012

1 round for time:

Run 800 m

30 Power Snatch – 115#/75#

Run 800 m

Coach’s notes:  Post time to complete to comments.

Compare to July 24, 2011

Comments: 13

Friday, March 30, 2012

A.  3 rounds for time:

50 Walking Lunges

25 Pull-ups

B.  For time:

50 Deadlift – Bodyweight

100 Double Unders

Coach’s notes:  Post time to complete A and B to comments.

Comments: 15

Thursday, March 29, 2012

“Elizabeth”

21, 15, 9 rep rounds for time:

Clean – 135/95#

Ring Dips

Coach’s notes: Post time to complete to comments.

Compare to May 6, 2011

Comments: 26

Wednesday, March 28, 2012

7 rounds for time:

Row 300 m

30 Box Jumps – 20″ for all

Rest 2:00

Coach’s notes:  Post time per set and total working time to comments.

Comments: 24

Tuesday, March 27, 2012

Back Squat – 1, 1, 1, 1, 1, 1, 1, rest as needed

Coach’s notes: Post loads for all sets to comments.

Compare to January 3, 2012

Comments: 32

Monday, March 26, 2012

5 Rounds for time:

45 Jumping Pull-ups

30 Back (hip) Extensions

45 DB Push Press – 30#/20#

Coach’s notes: Post time to complete to comments.

Comments: 19

Sunday, March 25, 2012

“Grace”

For time:

30 Clean and Jerk – 135/95

Coach’s notes: Post time to complete to comments.

Compare to January 23, 2012

Thanks to everyone who came to the Open WOD wrap up gathering and for bringing all the tasty treats and bevvies! Coach has his work cut out for him working his way through all those Crave cupcakes…… 😀   Training for next years starts TODAY!!!!!

Comments: 21

Saturday, March 24, 2012

Reebok CrossFit Games Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…

Coach’s notes: It’s the last one!! This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Post  reps completed to comments.

Important Reminder – SOCIABLE!!!! All competitors, CFC members and supporters are invited to our Open WOD Wrap Up gathering happening tonight at 7 pm  at CFC. Bring your beverage of choice and any snack you’re willing to share to celebrate the competition, share stories and experiences and just have fun! We hope to see you there!!


Comments: 17

Friday, March 23, 2012

All sets on the minute for 5 minutes:

A.  20 Box Jumps – 24″/20″

B.  15 Toes to Bar

C.  10 Bar Facing Burpees

D.  5 Thrusters – 135#/95#

Coach’s notes:  Post results for all sets to comments.

Important Reminder – SOCIABLE!!!! All competitors, CFC members and supporters are invited to our Open WOD Wrap Up gathering happening at 7 pm on Saturday, March 24 at CFC. Bring your beverage of choice and any snack you’re willing to share to celebrate the competition, share stories and experiences and just have fun! We hope to see you there!!!

Comments: 7

Thursday, March 22, 2012

A.  Push Press – 2, 2, 2, 2, 2, 2, rest 2-3 minutes

Compare to January 19, 2012

B. AMRAP in 7 minutes:

7 Clap Push Ups

14 SDLHP – 95#/65#

21 Box Jumps – 30″/24″

Coach’s notes:  Post loads for A and rounds and reps for B to comments.

Important Reminder – SOCIABLE!!!! All competitors, CFC members and supporters are invited to our Open WOD Wrap Up gathering happening at 7 pm on Saturday, March 24 at CFC. Bring your beverage of choice and any snack you’re willing to share to celebrate the competition, share stories and experiences and just have fun! We hope to see you there!!!

Comments: 17