TUE: 1 APR 14

Run: Repeat 100m, recover 2:00, until form/pace deteriorates

Recover 5:00 - 10:00 then perform WOD

WOD:

As Many Rounds As Possible In 10:00 Of:
5 - Push Press (135/95)
50m - Shuttle Run

MON: 31 MAR 14

STRENGTH:
DE: Sumo Deadlift 12x2 on :30sec @ 65% 1RM

Recover 5:00 - 10:00 then perform WOD

WOD:

4 Rounds For Time Of:
5 - Box Jumps (30"/24")
10 - Chest To Bar Pull Ups
15 - KB Swings (1/1.5pood)

SUN: 30 MAR 14

REST/RECOVERY

SAT: 29 MAR 14

REST/RECOVERY

FRI: 28 MAR 14

STRENGTH:
ME: Power Clean

Recover 5:00 - 10:00 then perform WOD

WOD:

7 - 5 - 3 - 3 - 1 - 1 - 1
Deadlift

THU: 27 MAR 14

WOD:

Run: 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on
 

WED: 26 MAR 14

STRENGTH:
ME: Snatch

Recover 5:00 - 10:00 then perform WOD

WOD:

"Randy"
For Time:
75 - Power Snatchs (75/55)

TUE: 25 MAR 14

Run :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Round As Possible In 10:00mins of:
1 - Muscle Up
2 - Handstand Push Ups
30 - Double Unders

MON: 24 MAR 14

STRENGTH
DE: Box Squat 10x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD "San Francisco Crippler"
For Time:
30 - Back Squats (BW)
Row 1k

SUN: 23 MAR 14

REST/RECOVERY

SAT: 22 MAR 14

REST/RECOVERY

FRI: 21 MAR 14

STRENGTH:
DE: Power Clean 10x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform CFE S&C Wod

WOD:
For Time:
Row 2k

THU: 20 MAR 14

In teams of 2

AMRAP 30 Minutes

3 Handstand Push-ups
9 Pull-ups
18 Box Jumps (24 / 20)

One athlete will run 800 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

WED: 19 MAR 14

STRENGTH
ME: Front Squat

Recover 5:00 - 10:00 then perform Wod

WOD
4 Rounds For Max Reps Of:
1:00 AMRAP - Front Squat @ 75% 1RM
1:00 AMRAP - Ring Rows

*AMRAP: As Many Reps As Possible

TUE: 18 MAR 14

WARM UP
Burgener Warm-Up

WOD:
EMOM: 10 min
2 Power Clean (75% 1 RM)

MON: 17 MAR 14

STRENGTH:

ME: Shoulder Press

 Recover 5:00 - 10:00 then perform Wod

---

WOD:

3 Rounds For Time:

25 - Wall Balls

50 - Double Unders

SUN: 16 MAR 14

REST/RECOVERY DAY

SAT: 15 MAR 14

REST/RECOVERY DAY

FRI: 14 MAR 14

WOD
CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

THU: 13 MAR 14

STRENGTH
DE: Box Squat 10x2 on :45 @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
"Cindy"
As Many Rounds As Possible In 20:00
5 - Pull Ups
10 - Push Ups
15 - Squats

WED: 12 MAR 14

WOD
For Time:
50 - 40 - 30 - 20 - 10
KB Swing (1.5/1pood)
Box Jump (24")

TUE: 11 MAR 14

STRENGTH
ME: Deadlift

Recover 5:00 - 10:00 then perform Wod

WOD
As Many Round As Possible In 10:00 of:
5L / 5R - Dumbbell Snatch (55/35)
20 - Double Unders

MON: 10 MAR 14

WOD
"Open 14.2"

 

SUN: 09 MAR 14

REST/RECOVERY DAY

SAT: 08 MAR 14

REST/RECOVERY DAY

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5K Rock Your Camo Run/Walk

FRI: 07 MAR 14

STRENGTH:
ME: Bench Press

 Recover 5:00 - 10:00 then perform Wod

WOD
5 - 5 - 3 - 3 - 3 - 1 - 1
Back Squat

THU: 06 MAR 14

STRENGTH
DE: Front Squat 10x2 @ 65% 1 RM

Recover 5:00 - 10:00 then perform Wod

WOD
5 Rounds For Time Of:
5 / 5 - KB Snatch (1.5/1pood)
5 / 5 - Pistols
25 Double Unders

WED: 05 MAR 14

WARM-UP
Burgenger Warm-up
then
10 min of Snatch warm-up

WOD
Every 2:00 for 14:00mins Perform:
2 - Power Snatch
1 - Squat Snatch
3 - Overhead Squats

TUE: 04 MAR 14

STRENGTH
DE: 10x3 Power Clean on :45 sec @ 65% 3RM

Recover 5:00 - 10:00 then perform Wod

WOD
AMRAP In 8:00 min:
3 - Cleans (Use weight from your DE)
6 - Push Press (95/65)
9 - Push Ups

MON: 03 MAR 14

WOD
"Open 14.1"
10 min AMRAP

30 Double Unders
15 Power Snatches (75/55lbs)*

*Movement is Ground-to-Overhead

SUN: 02 MAR 14

REST/RECOVERY