0530, Monday, 12 March 2012

Warm Up:
400 m run
HMD x 4

1 cycle Six Zero Warm up

CFT - CrossFit Total

Establish one rep max for the following:

Squat
Dead Lift
Press

Add one rep max totals to get CFT score.

Sunday, 11 March 2012

REST DAY

1000, Saturday, 10 march 2012

12.3 will be offered today at 1000.

There will be no WOD on Sunday, 11 March 2012

We will conduct a CFT (CrossFit Total) on Monday 12 March and begin a new Wendler Cycle on 13 March.

Wednesday, Rest Day

No WOD today, get ready for 12.3!!!!

0530, Garage Gym, Tuesday, 6 March 2012

Get ready to run!!!!!!

Warm Up:
200 m run
1 x Six Zero Warm up
5 minutes of double under practice (bring your ropes)

Met Con:
6 x 800 m run
90 seconds rest between intervals

0530, Garage Gym, Monday

Warm Up:
400 m run
1 x warm up

Met Con:
Partner WOD, teams of two

800 m run

7 x 7 Push Press and Front Squat (75lbs/45lbs)

Each team will begin with 800m run.  Following the run the team will perform 7 rounds of 7 push press and 7 front squats.  Member #1 will do 7 push press and 7 front squat, hand weight to Member #2, they will perform 7 push press and 7 front squat, this is one round for the two person team.  Time will stop when the team has completed 7 rounds.   

0800 Saturday, 3 March 2012

12.2 "The Second Coming!!"

Warm up:
250 m row
HMD x 6
10 sit up
10 air squat
10 shoulder pass through

Snatch Practice for 5 minute

Met Con:

Workout 12 . 2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible