WOD 4/1/13

Burpees and Snatch's with the 9am "Classic" crew.

Strength:
Snatch

1 Rep Every :30 for 4 Minutes

then

Max Reps in 3 Minutes

Met-Con:
"Helen"

3 Rounds

Run 400m

21 KB Swings (53/35#)

12 Pull-Ups

WOD 3/30/13

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOD 3/29/13

Strength:

Front Squat

1x8 @70%, 2x5 @80%, 2x3 @85%

Met-Con:

Row 1k

30 Pistols

20 Hang Cleans

WOD 3/28/13

Strength:
Deadlift 5x3 @75-80%

Push Press 5x3 @75-80%

Met-Con:
AMRAP 8 Minutes

6 KB Swings

8 Box Jumps

10 Walking Lunges

WOD 3/27/13

Sidney recently setting a C&J 1RM at 125#

Strength:

7x2 Hang Clean (from the knees)

Met-Con:

3 Rounds

12 Goblet Squats (53/35#)

5 Muscle-Ups

12 KB Snatch

Run 400m

3 Rounds

8 Goblet Squats

3 Muscle-Ups

8 KB Snatch

WOD 3/26/13

The McCartney family working out together during

Spring Break.

Strength:
Squat 

1x5 @85%, 2x3 @90%, 3x @95%

Met-Con:
4 Rounds
Run 200m

14 Burpees Over the Bar

7 Power Snatch (135/95#)
Rest 1:1

WOD 3/25/13

Who will be the next member of CrossFit 3040 to completely 

ditch the bands for Pull-Ups

Strength:
3x15-20 GHD Sit-Ups

3x Max Handstand Holds

Met-Con:

1 Minute Max Dips

then

AMRAP 4 Minutes
15 Overhead Squats (95/65)

20 Pull-Ups

30 Double-Unders

1 Minute Max Dips

then

AMRAP 4 Minutes
15 Overhead Squats (95/65)
20 Pull-Ups
30 Double-Unders

1 Minute Max Dips

WOD 3/23/13

Blake working through the Wall-Balls on 13.3 at a friends gym.

He finished with 243 reps!

CrossFit Games Open WOD 13.3

AMRAP 12 Minutes
150 Wall-Ball

90 Double-Unders

30 Muscle-Ups

Women use a 14# ball to a 9' target

Men use a 20# ball to a 10' target

WOD 3/22/13

Fouad and Saad rowing during "Jackie"

Strength:

Front Squats

1x8 @70%, 1x5 @75%, 2x3 @80%, 3x2 @85%

Met-Con:
Tabata Row or Airdyne

Rest 1 Minute

Tabata  Sit-Ups

WOD 3/21/13

Open WOD 13.3 has been posted, and it is a repeat

of Open WOD 12.4 last year.  Here is a video of Willie

doing this workout from the garage gym.  For those that never

had a chance to workout in the garage, you definitely missed out.

Strength:
Bench Press 3x5

Back Extensions 3x15-20 

Met-Con:
50 Pull-Ups

50 Dips

EMOTM 3 Deadlift (225/155#)

WOD 3/20/13

Willie working on the 3 Position Clean last week

Strength:

5x 3 Position Cleans

Start form the ground for a full clean, then

load down to your knees for a clean, finishing

with a clean from the High-Hang position.

Met-Con:
75 Double-Under

40 KB Swings (55/35#)

75 Double-Unders

40 KB Swings

75 Double-Unders

WOD 3/19/13

Running 200's

Strength:

Squat 

1x5 @80%, 2x3 @85%, 3x1 @90%

Met-Con:

Run 200m

12 Push Press (155/105#)

20 Walking Lunges

Run 400m

9 Push Press

20 Walking Lunges

Run 200m

6 Push Press

20 Walking Lunges

WOD 3/18/13

Raise your hands if you love Burpees!

Strength:
7x1 Hang Snatch

Met-Con:
AMRAP 10 Minutes

3 Thursters
3 Burpees

6 Thrusters

6 Burpees

9 Thrusters

9 Burpees

etc...

Until the clock runs out

WOD 3/16/13

CrossFit Games Open WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24/20" box

The first heat for this workout kicks off at 9am.  This is open to

all members of CrossFit 3040, not just those that registered

for the 2013 Open.  I encourage everyone to come out and either

participate in the workout or cheer on those that are doing it.

WOD 3/15/13

Med-Ball Cleans with Bill and Toni

Strength:

5x5 Weighted Pull-Ups

Met-Con:

EMOTM 12 Minutes

3 Power Cleans @65-70%

12 Sit-Ups

WOD 3/14/13

Open Workout 13.2 was announced tonight

and it will be a 10 minute all out workout with 

push press/jerks, deadlifts, and box jumps.

On Saturday, 3/16 beginning at 9am we will be running 

the workouts in heats just like last weekend.

Strength:

Turkish Get-Ups 3-3-3-3-3

Met-Con: 
1 Minute Max Rep Toes-to-Bar

Rest 1:00

3 Rounds

15 Burpees

50 Double-Unders

Rest 1:00

1 Minute Max Rep Toes-to-Bar

WOD 3/13/13

Handstand Push-Ups can be scaled by stacking AbMats

to reduce the range of motion. As you get stronger you will

reduce the amounts AbMats creating a greater range of motion.

Strength:

Bench Press 3x5

Back Extensions 3x15

Met-Con:

Complete 3 Rounds for Total Reps of

1 Minute Max Front Squats
1 Minute Max HSPU

1 Minute Max KB Swings

1 Minute Max Pull-Ups

Rest 1:00

WOD 3/12/13

What a difference 2 months can make.  Kristen has gone from 

struggling wtih a 15# back squat to easily putting up 100#

Strength:

Squat
2x5 @70%, 2x3 @75%, 3x1 @80%

Met-Con:

3x200m Run 1:1 rest
3x200m Run 1:1.5 rest
3x200m Run 1:2 rest

WOD 3/11/13

Working on the Snatch Grip Push Press

Strength:
10x1 Clean & Jerk

Met-Con:

AMRAP 3 Minutes

Wall-Balls

Rest 2 Minutes

AMRAP 5 Minutes 

30 Double-Unders

15 Push Press (95/65#)

WOD 3/9/13

CrossFit Games Open 13.1

roceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

Watch the Workout Demo and Rules Here

WOD 3/8/13

Skill:

Power Snatch

Met-Con:

AMRAP 10 Minutes

25 Double-Unders

15 KB Swings

5 Front Squats (155/105)

WOD 3/7/13

The infamous WOD where Sidney, Jason, and Nick all ditched

the bands to do the Pull-Ups unassisted.

Strength:

Deadlifts 5x3 @70%

Bench Press 5x3 @70%

Met-Con:

Run 800m

30 Muscle-Ups

Run 800m

Muscle-Ups may be scaled to 30 Pull-Ups & 30 Dips

WOD 3/6/13

Jamie showing off with the 1 Arm Handstand

Strength:

3xMax Time Handstand Holds

3x5 Barbell Rows

Met-Con:

7 Rounds of

2 Minutes to Complete

20 Walking Lunges

12 Box Jumps

Max Handstand Push-Ups

Rest 1:00

WOD 3/5/13

Fouad is getting stronger everyday.

Strength:
Squats

1x5 @80%, 1x3 @85%, 1x2 @90%, 2x1 @95%

Met-Con:

1 Minute To Complete

5 Power Cleans (155/105#)

Then Max Push Jerks for the remainder of the Minute

1 Minute Max Burpees

WOD 3/4/13

Kristen, Amber, Sidney, and Emily doing Wall-Balls

during a tough WOD last week.

Strength:
3x3 Snatch Grip Push Press

3x Max Toes-to-Bar

Met-Con:
3 Rounds

Run 400m

25 Wall-Balls

Rest 1:00 after the first round & 2:00 after the 2nd

Make each of these an all out effort and push to

go unbroken on the Wall-Ball