WOD 3/30/12

Brant setting a Deadlift PR at 305#

Strength:

Squats 3x10

Met-Con:

21 Deadlift

200m Run

15 Deadlift

400m Run

9 Deadlift

800m Run

WOD 3/29/12

Brant helping balance plates for Amir during some

weighted Push-Ups.

Strength:

Weighted Push-Ups 5x3

Met-Con:

5 Rounds for Time

20  Walking Lunges Carrying a KB

10 KB Swings

20 Double Unders



WOD 3/28/12

Jennifer and Carrie working the 1 arm KB Overhead Squat

Strength/Skill:

Snatch

Met-Con:

AMRAP 10 Minutes
6 Overhead Squat
10 Hand Release Push-Ups

14 V-Ups

WOD 3/27/12

Sidney, Chris, Taylor, and Marcelo working through

some Push Presses in a Met-Con

Strength:
Push Press 5x3 @80%

Met-Con:

4 Rounds for Time

15 Push Press
20 Lateral Jumps
25 Sit-Ups

WOD 3/22/12

Carrie working up to her 1RM on Deadlifts.

Strength:Deadlift 5x5 @75%

Met-Con:

AMRAP 12 Minutes
5 Pull-Ups

10 Wall-Ball

20 Double-Unders

WOD 3/21/12

Taylor working through the KB Snatch during

a Met-Con

Strength:

Pull-Ups 5x5

Ring Dips 5x5

Met-Con:

21-15-9

Box Jumps
KB Snatch (each arm)

WOD 3/20/12

Brant enjoying the sun while doing a TGU.

Strength:
Turkish Get-Ups 5x3

Met-Con:

3 Rounds for Time

10 KB Swings

20 Push-Ups

30 Sit-Ups

40 Squats

WOD 3/15/12

Amber working on the Split Jerk

Strength/Skill:

Clean & Jerk

Met-Con:

5 Rounds for Time

5 Front Squat

7 Push Press

9 Knees-to-Elbow

WOD 3/14/12

Amir and Carrie working together on a weekend

Team WOD

Strength/Skill:

Snatch

Met-Con:

AMRAP 8 Minutes

10 Deadlift

10 OHS

10 KB Snatch (5 per arm)



WOD 3/13/12

Brennan!  It's time for you to return and do some more

Pull-Ups with us!

Strength:

Weighted Pull-Ups 5x5

Ring Dips 5x5

Met-Con:

12-10-8-6-4-2

Jumping Alternate Lunges

Pull-Ups

WOD 3/12/12

Carrie running it out during Griff!

Strength:
Front Squat - Find your 1RM
Then 5x1 at 90% of 1RM

Met-Con:

6 Rounds for Time

10 Box Jumps

5 Burpees

Run 100m

WOD 3/8/12

Carrie fighting through a Thruster

Strength:
Cleans 3-3-3-3-3

Met-Con:
EMOTM for 10 Minutes
4 Ground to Overhead
Max Reps Sit-Ups

Ground to overhead is any

variation of taking the bar from the ground

to locked out overhead. Options include the

Snatch, Clean & Jerk, Squat Clean & Thruster, etc.

Post weight used for GTOH and total number of sit-ups

WOD 3/7/12

Lauren running it out in Griff on her second workout

with NTSE

Skill:Double-Unders

Met-Con:

4 Rounds

400m Run

15 KB Swings

30 Double Unders

WOD 3/6/12

Chris and Taylor working through a Half Cindy.

Strength:

Ring Dips 5-5-5-5-5

Met-Con:

AMRAP 12 Minutes
12 Squats
10 Pull-Ups
8 Push-Ups
6 Knees-to-Elbows

WOD 3/5/12

Sidney focused on getting stronger!

CrossFit Total

1RM Shoulder Press
1RM Back Squat
1RM Deadlift

Post numbers for each lift and overall total to comments.
Compare weights & total to December 1, 2011