March, 2012
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Andfit Open WOD 4 March15
Andfit Open WOD 12.4
18min AMRAP
15 Box Jumps (60/50cm)
12 Shoulder to Overhead (50/30kg)
9 Toe’s to bar
Scale 1
15 Box Jumps (60/50cm)
12 Shoulder to Overhead (40/20kg)
9 Knees to Elbow
Scale 2
15 Box Jumps (50/40cm)
12 Shoulder to Overhead (30/15kg)
9 Knee raises
Deads and Doubles 14 March
Strength: Deadlift 3 – 3 – 3
WOD
21 – 15 - 9 Deadlift (80/50kg)
18 - 30 - 42 Double Unders unbroken
Scale: Broken double unders or 4x singles.
Turkish get ups and midline stability 13 March
Strenght / Skill
Turkish get ups
1 – 1 – 1 – 1 – 1
WOD
3 rounds for time of:
10 Burpies
20 Medball sit ups (9/6kg)
30 Grasshoppers
CrossFit Total 12 March
Sandy, Matt, Cam and Doug W during the snatch WOD on Thursday
The CrossFit Total reflects an athlete’s functional strength capacity. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.
The ‘CrossFit Total’ is your 1 RM of each of the below combined:
- Back Squat
- Shoulder Press
- Deadlift
Score the best of 3 attempts at each movement. Add the 3 high scores to find your CrossFit Total.
Rope climb and tyre flip 9 March
WOD
Spend 1min at each station for max reps.
- Tyre flip
- Rope climb
- Turkish get up (20/12kg)
10 sec rest betweenexcercises.
4 rounds, with a 1min break between rounds.
Andfit Open WOD 3 – 8 March
WOD
With a 10min cap, get through as much of this workout as possible:
RX
30 Snatches at 35/20kg
30 Snatches at 60/35kg
30 Snatches at 75/45kg
AMRAP Snatches at 90/60kg
Scale 1
30 Snatches at 30/15kg
30 Snatches at 40/25kg
30 Snatches at 50/35kg
AMRAP Snatches at 60/45kg
Scale 2
30 Snatches at 20/10kg
30 Snatches at 30/20kg
30 Snatches at 40/30kg
AMRAP Snatches at 50/40kg
Fittest man alive does WOD
Fittest woman alive does WOD
Coach Wykie does WOD
A different type of FRAN 7 March
Gymnastics strength
5 sets of Max dead hang pull ups.
*Between each set practice handstand.
WOD
21 – 15 – 9
Burpee box jump (60/50cm)
Thruster (30/20kg)
Handstand progressions
Progression 1
Progression 2
‘HELEN’ 6 March
Gymnastics
Hollow rocks and pull up technique
WOD
‘HELEN’
3 Rounds for time:
Run 400m
21 KB Swings (24/16kg)
12 Pull ups
Old school WOD demo
L – Hangs 5 March
Gymnastics
L-Hang: With the clock running for 4min, see how much time you can spend in an L-hang.
WOD
You would never have guessed this was the first time Alice and Geneva were performing clean+jerk. Great work ladies!
5 press ups
10 wall balls
15 Hang power snatch (25/15kg)
*If you fail to complete the sequence within any given minute you are forced to rest the following minute.
Score = rounds completed in 15min.
D5 Creation