Programming: Week of March 12

thomas-ringdip
* Photography by Jason Collins – www.SimpleTimesPhotography.com

Today is a big day for a special member of our family. Thomas ships off to Parris Island, SC to begin a new chapter in his life. It will be one of service to his country as a US Marine. We couldn’t be more proud of Thomas and his accomplishments already in life and know he has a bright future ahead.

We would like everyone to keep Thomas in their thoughts and prayers today as he will endure some tough challenges in the days ahead. We have nothing but confidence in you Thomas. You are a credit to yourself, your family, and our great country.

—————————————————————————

Monday

15 Minutes to complete:

Level 1 and Level 2: Power Clean 1RM

- rest 5 minutes then 20 minutes to complete

5 RFT
5 Power Clean @ 80% of 1RM
10 Pullups (sub ring rows)
15 Hand Release Pushups

- rest 5 minutes then 10 minutes to complete

20 Turkish Getups (10 each arm slow and steady)

—————————————————————————

Tuesday

15 Minutes to complete:

Level 1:
Back Squat 3×5

Level 2:
Wendler Back Squat – Calculate your Wendler Cycle

- rest 5 minutes then 25 minutes to complete

“Nancy” – 5 RFT
400 Meter Run
15 Overhead Squat (95 / 65)
* sub Back Squat (185 / 135)

- rest 5 minutes then 10 minutes to complete

3 x Max Ring or Bar L-Sit

—————————————————————————

Wednesday

15 Minutes to complete:

Level 1:
Press 3×5

Level 2:
Push Press 5×2 – heaviest possible

- rest 5 minutes then 30 minutes to complete

5 Rounds for Total Time
30 UB Double Unders (sub 120 singles)
20 UB KB Swings (1.5 pood / 1 pood)
10 UB Push Jerks (115 / 75)
- rest exactly 1 min between rounds
- any rounds not unbroken get a 5 burpee penalty

—————————————————————————

Thursday

15 Minutes to complete:

Level 1:
Deadlift 5RM

Level 2:
Hang Snatch 5×3 – heaviest possible

- rest 5 minutes then 15 minutes to complete

21-15-9
Deadlifts @ 65% of 5RM
Toe to Bar (sub double abmat situps)

- rest 5 minutes then 10 minutes to complete

3 x Max Strict Pullup

7:30pm: Reebok CrossFit Games Open 12.4

TBA – CrossFit will release the workout on Wed night at 8PM

—————————————————————————

Friday

35 minutes to complete:

For Time:
Row 500 Meters
50 UB Wallballs – 10 burpee penalty for breaking
50 Box Jumps (24″ / 20″) – step down
50 Ring Dips (sub bar dip or hand release pushup)
500 Meter Run
50 Burpees

- rest 5 minutes then 15 minutes to complete

200 meter farmer’s walk

—————————————————————————

Saturday – Project Iron Angel

Chain deadlifts 12×3, weight is at 50% of one rep max + 20 – 40lbs chains

Band box squats (please bring a weight belt if you have one – highly recommended)

then

7 Amanda’s Janda situps
9 Sandbag Box Jumps
15 Stiff Leg Band Pull Throughs

then

Strict (no kipping) toes to bar to failure

* in between work take turns drag sled by ankles 40 meters

—————————————————————————

Saturday – Reebok CrossFit Games Open 12.4

TBA – CrossFit will release the workout on Wed night at 8PM

  • by Coach Jay
  • posted at 7:50 pm
  • March 11, 2012