BU CrossFit: March 2013

Friday, March 29, 2013

WOD

CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
For a downloadable PDF of the workout, click here.
CFOpen13.4_QuickPick6_003_th.jpg

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Workout 13.4 Live Announcement at CrossFit TNT.

CrossFit Games Open 13.4 workout instructions - [video]

"Chad Vaughn, 285 pound Snatch" - video [wmv] [mov] [HD mov]

Thursday, March 28, 2013

WOD

Cleans 3-3-3-3-3-3-3 reps

Post loads to comments.
Compare to 120412

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Boulder Mountain CrossFit, Workout 13.2.

Watch the Workout 13.4 Live Announcement on the CrossFit Games site.

"Meet Sara Wilkinson" CrossFit Journal video [wmv] [mov] [HD mov]

Wednesday, March 27, 2013

WOD

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 120703.

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Matt Griffin.

"Chaos League: The Chaos 5000" by Rob Ord, CrossFit Journal article [pdf]

CrossFit Games Update: March 26, 2013 - [video]

Tuesday, March 26, 2013

WOD

"Cameron"
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents
Post time to comments.

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U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

Monday, March 25, 2013

WOD

For time:
Run 200m
20 Kettlebell swings, 1.5 pood
30 Toes to bar
Run 200 meters
Post time to comments.

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Salinas Grandes, Jujuy, Argentina.

"Getting Better at the Muscle-Up" with Russell Berger, CrossFit Journal video [wmv] [mov] [HD mov]

Sunday, March 24, 2013

Rest Day

Saturday, March 23, 2013

Rest Day

Friday, March 22, 2013

WOD

Snatch 1-1-1-1-1-1-1 reps
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Compare to 120413.

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Joe McCabe and Matt Hill.

"Deconstructing Pukie" by Hilary Achauer, CrossFit Journal article [pdf]

Thursday, March 21, 2013

WOD

CrossFit Games Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
For a downloadable PDF of the workout, click here.

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Brennen Colwell, Workout 12.4, March 2012.

Watch the Workout 13.3 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.3 workout instructions - [video]

Julie Foucher completes 256 reps on Workout 13.3 - [video]

Wednesday, March 20, 2013

WOD

Run 400m
21-15-9
Pull ups
Overhead squats 95 lbs
Run 400m
Post your time Comments:

Tuesday, March 19, 2013

WOD

6 rounds for time of:

Run 200m
11 2 pood kettle bell swings
5 Cleans 155lbs

Monday, March 18, 2013

WOD

5 Rounds for Time of:
9 SDHP 95lbs/75lbs
29 Double unders
Post your time to comments:

Sunday, March 17, 2013

Rest Day

Saturday, March 16, 2013

Rest Day

Friday, March 15, 2013

WOD

Front squats 3-3-3-3-3 reps

Compare to: 121120

Thursday, March 14, 2013

WOD

CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
For a downloadable PDF of the workout, click here.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

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Watch the Workout 13.2 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.2 workout instructions - [video]

Julie Foucher completes 274 reps on Workout 13.2 - [video]

Wednesday, March 13, 2013

WOD

AMRAP in 15 minutes of

9 Snatch Balance 95 lbs
19 Push ups (Chest to Deck)
Run 100m (to the Bridge and back)

Post loads to comments
Compare to: 111216

Tuesday, March 12, 2013

WOD

4 Rounds for time of:
16 Pull ups
16 Push ups
16 Overhead squats 95lbs
On the 4th round run 400m
Post time to comments:
Compare to: 130117

Monday, March 11, 2013

WOD

Complete as many rounds as possible in 10 minutes of:
185 pound Deadlift, 5 reps
Sprint 100 yards
Post rounds completed to comments.

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Brock Brady.

"CrossFit Games Behind the Scenes: Saturday and Sunday" CrossFit Journal video [wmv] [mov] [HD mov]

Sunday, March 10, 2013

Rest Day

Saturday, March 9, 2013

Rest Day

Friday, March 8, 2013

WOD

Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to: 130124
Road WOD
5 rounds for time of:
25 Push ups
20 Jumping squats (land into full squat)
15 Sit ups
Post time to comments:

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"Friends from CrossFit AllStar and CrossFit Kona workout Hawaiian style on the Summit of Mauna Kea. Just getting the gear to the summit was a workout."
-KC Stallsmith

"The Wedding WOD" with Courtney and Brandon Mericle, CrossFit Journal video [wmv] [mov] [HD mov]

"What Most Schools Don't Teach" by Leslie Chilcott.

Thursday, March 7, 2013

WOD

CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
For a downloadable PDF of the workout, click here.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.