Monthly Archives: February 2012

Max Height Box Jump, score best of 5 attempts Dumbbell “DT” 5 Rounds of: 6 Deadlifts (40#/25#) 9 Hang Cleans 12 Push Press

“Michael” 3 Rounds of: Run 800 meters 50 Back Extensions 50 Sit-ups

CrossFit OPEN WOD 12.2 - TBD

Overhead Squat 5-5-4-4-3-3-2-2 (95#/65#) Then: ”Christine” 3 Rounds of: 500m Row, 12 BW DLs, 21 Box Jumps (24″/20″)

Back Squats 5-5-5-5-5 Then: ”Griff” 800m Run, 400m Run backwards, 800m Run, 400m run backwards

“Dirty 30″ 30 Box jump, 24″/20″ 30 Jumping pull-ups 30 Kettlebell swings, 1 pood Walking Lunges, 30 steps 30 Knees to elbows 30 Push press, 45#/35# 30 Back extensions or Superman 30 Wall ball shots, 20#/14# 30 Burpees 30 Double unders

“Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips

Partner WOD 400m Run, 300 DUs, 200 Box Jumps (24″/20″), 150 Lunges, 100 Knees to Elbows, 50 Deadlifts (185#/125#) Everyone RUNs… then only one person working at a time

“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

CrossFit OPEN WOD - TBD