Skill Work
Power Clean (15 mins)
WOD
Complete As Many Reps As Possible (AMRAP) in 15 mins of:
5 Power Cleans, 145/95
10 Toes to Bar
15 Wall Balls, 20/14 (female target is 9′)
4-23-12
As Many Reps As Possible (AMRAP) in 20 mins of:
Run 400 meters
Push Press, 95/65
Your total number of push press reps (unbroken) during each round will be your final score.
4-20-12
Snatch Transfer Complex
3 rounds of the following sequence:
Muscle Snatch X 3, Press Under X 3, Heaving Snatch Balance X 3, Sots Press X 3
WOD: Open Sectionals 11.4
As Many Rounds As Possible in 10 mins of:
60 Bar-facing burpees
30 Overhead Squats, 120/90
10 Muscle-ups
Note: If not muscle-ups, perform pull-ups/dips (1:3)
2012 Winter Open Burpee Demo from crossfitoneworld on Vimeo.
4-19-12
Max Effort
Clean & Jerk
10 mins to establish a 1 rep max.
WOD
4 rounds for time of:
Run 400 meters
25 Box jumps, 24/20
4-18-12
2 Shoulder Press every 45 secs for 7 mins at 65% of 1 rep max
~then~
As Many Rounds As Possible in 15 mins of:
20 Wall ball, 20/14
20 Kettle bell Swing, 53/35
20 Pistols, 10L/10R
4-17-12
Back Squat
Every minute on the minute for 9 mins (10 rounds) perform 2 Back Squats at 60% of 1 rep max
WOD
21-15-9
Pull ups
Ring Rows
Sit Ups
If time available… Recovery from 4-16-12
Row 500 meters
Contra-lateral Arm/Leg Lifts (3 X 15 each side)
4-16-12
Recently, a dear friend of mine and fellow CrossFitter, Jared LeBouef, received some most unexpected news. He was told that the abnormal swelling he was experiencing was known as a pure seminoma or classical seminoma – a germ cell tumor (cancer) of the testis. It is one of the most treatable and curable cancers, with survival >95% in the early stages. As his doctor put it…”If you are going to get cancer, then you picked the right one…”
Lucky or not, this news turned Jared and his family’s life completely upside down for a week until a Computed Tomography (CT) scan and biopsy would be performed to rule out any spreading or metastasized lesions. Well, he and his wife can sleep at night because everything came out negative. The tumor was removed and was isolated within the testis.
So, as his friend and CrossFit Comrade, I wanted to put a little WOD together to share his and his family’s pain.
“Buff”
Complete for time
100 Double unders
With a continuously running clock every minute on the minute, perform 5 Burpees. For the remainder of the minute perform a Squat Clean to Thruster (95/65). Continue this cycle every minute until you have completed 100 Squat Clean to Thrusters.
100 Double unders
4-13-12
ME Back Squat
3-3-3 (60%-70%-80%)
On the third round of three, go for max reps.
WOD
3 rounds for time of:
20 Toes-to-bar
20 Overhead squats, 65/45
20 Shoulder touches
4-12-12
Every minute on the minute for 6 mins (7 rounds), 2 clean pulls at 70% of 1RM Clean
This is to build acceleration in the first pull of the clean. Once body reaches triple-extension, release the bar.
WOD
50 Double unders
2 Push jerk, 135/95
40 Double unders
4 Push jerk, 135/95
30 Double unders
6 Push jerk, 135/95
20 Double unders
8 Push jerk, 135/95
10 Double unders
10 Push jerk, 135/95
