March 2012 WODs

Here are CrossFit Cheshire’s WODs for March 2012.

Last month’s WODs | Next month’s WODs

03/29/12
250m Row-2 Min Recovery
500m Row-2 Min Recovery
750m Row-2 Min Recovery
500m Row-2 Min Recovery
250m Row-

Then: 1 min of AbMat Sit-ups
(As many reps as possible )

Record Total Row time-minus recovery time

03/28/12
21-18-15-12-9-6-3
3-6-9-12-15-18-21

KB Swing ( 70/53lb )
Box Jump ( 24/20″ )

03/27/12
Front Squat 5-5-3-1-1

Then:

5 Min AMRAP
50 Jump Rope
20 AbMat Sit-Ups

03/26/12
Bench Press 3-3-3-3-3
( Increase Weight )
Then:
10,9,8,……3,2,1.
OF
Toes To Bar
Burpee
KB Swing 53/35lb

03/23/12
For Time:
50 Sit-Ups
10 Push-Ups
400m Run
40 Sit-Ups
20 Push-Ups
400m Run
30 Sit-Ups
30 Push-Ups
400m Run
20 Sit-Ups
40 Push-Ups
400m Run
10 Sit-Ups
50 Push-Ups
400m Run

03/22/12
Crossfit Open 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100/65lb
3 Chest to bar Pull-Ups
6 Barbell Thrusters
6 Chest to bar Pull-Ups
9 Barbell Thrusters
9 Chest to bar Pull-Ups
12 Barbell Thrusters
12 Chest to bar Pull-Ups
15 Barbell Thrusters
15 Chest to bar Pull-Ups
18 Barbell Thrusters
18 Chest to bar Pull-Ups
21 Barbell Thrusters
21 Chest to bar Pull-Ups

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

03/21/12
20 Minute Running Clock

On the minute – 1 Strict Press, rest remainder of minute.
” ” – 2 Strict Press, rest remainder of minute
” ” – 3 ” ” ”

Continue until failure, then:

On the minute – 1 Push Press, rest remainder of minute
” ” – 2 Push Press, rest remainder of minute
” ” ” ” ”

Continue until failure, then:

On the minute – 1 Push Jerk, rest remainder of minute
” ” – 2 Push Jerk, rest remainder of minute
” ” ” ” ”

Record Total Reps, only full rounds count in minute.

03/19/12
For Time:
20 Push-Up
25 Air Squat
500m Row or 400m Run
20 AbMat Sit-Ups
25 KB Swing 53/35lb
500m Row or 400m Run
20 Push-Up
25 Air Squat
500m Row or 400m Run
20 AbMat Sit-Ups
25 KB Swing 53/35lb
500m Row or 400m Run

03/16/12
2 Rounds of:
50 Wall Ball 20/14
10 Push Up on MB
100 Jump Rope Singles or 20 Double Unders

03/15/12
Jerry
For time:
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

03/14/12
Strength: Overhead Squats 3-3-2-2-1-1-1

Tabata – 8 cycles of 20 sec work/10 sec rest
1st & 2nd cycles = double unders
3rd & 4th cycles = ab mat sit ups
5th & 6th cycles = double unders
7th & 8th cycles = ab mat sit ups

Post final weight / total reps

03/13/12
3.13.83 – Josh’s Birthday WOD
29 Cal Row, Then
3x
13 Box Jumps (24″/20″)
8 DB Snatches (8 ea arm)
3 Man Makers

Then finish with a second 29 Cal Row

03/12/12
5 R/F/T
400 M Run
20 Deadlifts (155/105)
20 Push Ups
10 Deadlifts (155/105)
10 Push Ups

03/09/12
Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

03/08/12
Lumberjack 20
20 Sumo Deadlift High Pulls (2 pood/ 1.5 pood)
Run 400m
20 KB swings (2pood / 1.5 pood)
Run 400m
20 Overhead Squats (115#/80#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45#/30#)
Run 400m

03/06/12
Back Squat 7-5-3-2-2-2 (Increasing Weight)

Take 50% of above finishing weight and complete

3 R/F/T
10 Back Squat
20 Double Unders (100 Singles)

03/05/12
Arnie” (with a single 2 pood kettlebell)
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

03/02/12
Snatch Balance
Power Snatch – 5×3

03/01/12
Strength: Overhead Squat 3×5

500M Row
1 Min Rest
250M Row
1 Min Rest
250M Row
1 Min Rest
500M Row

Record Total Time

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