Free...: March 2013

CFGO Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead @ 115#
10 Deadlift @ 115#
15 Box jumps @ 24" box

292 - ub

14-Mar
AM
Row 500m @1:42
rest 2 min
x6
1 - 1:42.4 - http://www.youtube.com/watch?v=fYkg3vtBfE0
2 - 1:42.2 - http://www.youtube.com/watch?v=wzTbDLIemEI
3 - 1:42.6 - http://www.youtube.com/watch?v=1r11XFSttYs
4 - 1:42.3 - http://www.youtube.com/watch?v=qSWFVHgPui0
5 - 1:46.7 - critical drop off - http://www.youtube.com/watch?v=QtChWbGGZPE
6 - 1:49.6 - http://www.youtube.com/watch?v=4tu0CBrXGIQ

PM
Airdyne 90 seconds @95-97%
rest 10 min
x3
1 - 41cal - started WAY too strong!!! - http://www.youtube.com/watch?v=cpn0CiRmWOI

2 - 34cal - http://www.youtube.com/watch?v=HJXSFT4fN4U
3 - 31cal - http://www.youtube.com/watch?v=_dUJ7D1AchA

13-Mar
AM
A. Weighted chin up clusters 2.2.2x3; rest 20 seconds/rest 2 min
bwtx2.2.2, 53#x2.2.2, 58#x2.2.2, 63#x2.2.2, 73#x2.2.1+f
B. Bent over barbell rows 2-3x4; rest 2 min
185x3, 215x3, 225x3, 235x3, 245x3
C. Muscle ups; 30 for time
4:13
20 MU unbroken - this was the critical drop off… failed 4 reps
not happy about this!
- http://www.youtube.com/watch?v=WM8OCOd42ls

PM
7 rounds for time:
15 wall balls
15 chin ups
7:38 - ub - http://www.youtube.com/watch?v=ByEBiuraFUY

12-Mar
AM
Airdyne 30 min z1
297cals

PM
A. Snatch pulls 3, 3, 3, 3; rest 2 min
45x5, 95x5, 185x3
215x3 - http://www.youtube.com/watch?v=zkAYJ14nV7s
225x3 - http://www.youtube.com/watch?v=qzWJxMQR-9g
245x3 - http://www.youtube.com/watch?v=MlAmtbLW3OM
265x3 - http://www.youtube.com/watch?v=S0Feqw46kwU

B. Front squat; build to a tough 3
225x3, 265x3
315x(1+f) - http://www.youtube.com/watch?v=Bu5LNgsS86s
305x1 - http://www.youtube.com/watch?v=-Mtvk4YJXOk
275x3 - http://www.youtube.com/watch?v=2ZV1E4p6KLA

+
12-9-6
Power snatch 165#
Burpee bar muscle up
messed up and did bar muscle up instead (all MU unbroken)
9:26 - http://www.youtube.com/watch?v=8CzaY3HAR3k

10-Mar
Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x20
+
Airdyne 10 min z1
354cals

9-Mar
Crossfit open workout #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

165reps - http://www.youtube.com/watch?v=OqvwDFAfr_U

5-Mar
AM
Airdyne 30 min z1
279

PM
A. Snatch pulls 5, 5, 3, 3; rest 2 min
95x5, 155x5
195x5 - http://www.youtube.com/watch?v=s4uFwtL1dD0
205x5 - http://www.youtube.com/watch?v=rMSIj58e390
225x3 - http://www.youtube.com/watch?v=u9SqOfGQQok
245x3 - http://www.youtube.com/watch?v=WMVfiRdT7o0

B. Front squat 2, 2, 2; rest 2 min
225x2, 275x2
315x2 - http://www.youtube.com/watch?v=aEXXAY1A-RA
320x(1+f) - http://www.youtube.com/watch?v=LAgCL0oO5Hc
320x(1+f) - http://www.youtube.com/watch?v=kSabAq5DDDE

+
For max reps:
1 min power snatch 155#
6 reps (2failed)
rest 30 seconds
1 min burpee box jumps 24"
15reps
rest 30 seconds
2 min power snatch 135#
16reps
rest 30 seconds
2 min burpees
42reps
rest 30 seconds
3 min power snatch 95#
32reps
rest 30 seconds
3 min hand release push ups
63reps - http://www.youtube.com/watch?v=HYa7fl8PJ4g

3-Mar
AM
5 rounds for time:
5 power clean 225# - no failed reps
5 burpee muscle ups
17:57 - http://www.youtube.com/watch?v=bGFB-d080JI

PM
30-20-10
squat clean 115#
10-20-30
CTB chin ups
8:44 - http://www.youtube.com/watch?v=glxP9il51do

2-Mar
AM
Airdyne 30 min z1
245cals

PM
A. Back squat 6-8x3; rest 2 min
45x5, 135x8, 225x4, 265x3
285x8 - http://www.youtube.com/watch?v=5qUukekQtyo
295x8 - http://www.youtube.com/watch?v=3r7X0ow4yz0
305x6 - http://www.youtube.com/watch?v=67BU05rg3YA

B. Squat snatch clusters 1.1.1x4; rest 20 seconds/rest 2 min
75x3, 125x3, 150x3
170x3 - http://www.youtube.com/watch?v=yXOzIZ3ihPY
185x3 - http://www.youtube.com/watch?v=EvV1CGtMonQ
190x3 - http://www.youtube.com/watch?v=5O0odUAL3FE
195x3 - http://www.youtube.com/watch?v=uFUo2BvMDeU

+
15 min amrap:
15 squat snatch 95# - ub
15 squat snatch 115#
15 squat snatch 135#
amrap squat snatch in remaining time 155#
76 - http://www.youtube.com/watch?v=3zUf7FPZksI

28-Feb
AM
Row 500m @1:44
rest 2 min
x6
1 - 1:44.6 - http://www.youtube.com/watch?v=ADApuu_jy9g
2 - 1:44.1 - http://www.youtube.com/watch?v=fmLk7PAa8Dg
3 - 1:44.3 - http://www.youtube.com/watch?v=np_OhvtPMsg
4 - 1:44.1 - http://www.youtube.com/watch?v=XeuVfQpjSY0
5 - 1:44.7 - http://www.youtube.com/watch?v=vNWzAqAawmw
6 - 1:44.6 - http://www.youtube.com/watch?v=piB7JDXtjr4

PM
30 seconds KBS 2 pood
30 seconds thrusters 95#
30 seconds airdyne @100%
rest 10 min
x3
round    | KBs    | TH    | AD
1r    | 14    | 13    | 14 - http://www.youtube.com/watch?v=KGHYvm2LqeI
2r    | 14    | 13    | 13 - http://www.youtube.com/watch?v=5oyCk7m_7QI
3r    | 15    | 12    | 13 - http://www.youtube.com/watch?v=FVnP4CfniFo

26-Feb
AM
Airdyne 30 min z1
239cals

PM
A. Power snatch 2, 2, 2, 2, 2; rest 2 min
45x5, 75x5, 125x4, 150x2
170x2 - http://www.youtube.com/watch?v=UpYXJ7bYSj4
175x2 - http://www.youtube.com/watch?v=U10havhAhWc
180x2 - http://www.youtube.com/watch?v=Een99Se9TFI
185x2 - http://www.youtube.com/watch?v=IlJU0in1S-0

190x(1+f) - http://www.youtube.com/watch?v=Fb2NcAjEV98
190x(1+f) - http://www.youtube.com/watch?v=RwD2ij8hYQk

B. Front squat 3, 3, 3; rest 2 min
225x3
265x3 - http://www.youtube.com/watch?v=zIjy14oS2IY
300x3 - http://www.youtube.com/watch?v=EtUG6-KbkEo
315x(2+f) - http://www.youtube.com/watch?v=u_8xGtuMTxM

+
10-8-6-4-2
Deadlift 315# - ub
Parallete hspu - ub
TGU 2 pood (total, not per arm)
21:54 - http://www.youtube.com/watch?v=6iD1uNZNLG0

24-Feb
AM
6 min amrap:
3 thrusters 185#
3 muscle ups
7 rounds - http://www.youtube.com/watch?v=2LISQOmeAQc

PM
13 min amrap:
13 OHS 75#
13 toes to bar
13 calories airdyne
78reps - ub - http://www.youtube.com/watch?v=kjiEX_hXA4U

23-Feb
AM
Airdyne 30 min z1
217 cal

PM
A. Back squat 8-10x3; rest 2 min
135x5, 185x4, 215x4
235x10 - http://www.youtube.com/watch?v=xzJo3nLL5Vw
255x10 - http://www.youtube.com/watch?v=sZvzYFgRJ8o
275x10 - http://www.youtube.com/watch?v=wiuUuBzL1mE

B. Squat snatch clusters 1.1.1x3; rest 20 seconds/rest 2 min
75x3, 125x3, 150x2
180x(1.f.1) - http://www.youtube.com/watch?v=yu94v8BOKJM
185x3 - http://www.youtube.com/watch?v=h6naNO90-cs
190x(f.1.f) - http://www.youtube.com/watch?v=ezxoMr8FrTk

+
10 min amrap:
12 hang power clean 135#
12 hpc 175#
12 hpc 205#
12 hpc 225#
42reps - http://www.youtube.com/watch?v=UmX02PdIyvM

22-Feb
Olift with Pierre
snatch pull+split snatch
75x3, 75x3
75x3 - http://www.youtube.com/watch?v=lxZ0vfD4H3E
75x3 - http://www.youtube.com/watch?v=DjUhhlL74Lk

Squat snatch
75x5 - http://www.youtube.com/watch?v=A5dmdyV5jyU
125x5 - http://www.youtube.com/watch?v=w5tlO7nBpj8
145x4 -
155x3 - http://www.youtube.com/watch?v=TXT8doYMEsM
165x2 - http://www.youtube.com/watch?v=s750sOlpKKU
175x1 - http://www.youtube.com/watch?v=9f_LrY0VJ3I

155x3 - http://www.youtube.com/watch?v=gitid2B_0Is
165x2 -
175x1 - http://www.youtube.com/watch?v=WNYuLs0w-34

155x3 - http://www.youtube.com/watch?v=DLsSEwm9NoA
165x2 -
175x1 - http://www.youtube.com/watch?v=fi54aqlCJhY

155x1

21-Feb
AM
Row 500m @1:45
rest 2 min
x6
great mental work… how to stay focus during the pain...
all rows @ 1:45
1 - http://www.youtube.com/watch?v=7nYhZuY7J38
2 - http://www.youtube.com/watch?v=1pWgjwy4xLc
3 -
4 - http://www.youtube.com/watch?v=KiXeBoNwZ1M
5 - http://www.youtube.com/watch?v=MGP0Iot0vx8
6 - http://www.youtube.com/watch?v=xMkitrj0a9g

PM
30 seconds power snatch 95#
30 seconds thrusters 95#
30 seconds airdyne @100%
rest 10 min
x3

round    | PS    | TH    | AD
1r        | 11    | 12    | 12 - http://www.youtube.com/watch?v=uxM794YtPqY
2r        | 10    | 13    | 10 - http://www.youtube.com/watch?v=gdb2dMnt54A
3r        | 10    | 12    | 10 - http://www.youtube.com/watch?v=w5IVa9ZZl3Y

20-Feb
AM
A. Push press clusters 2.2.2x3; rest 20 seconds/rest 2 min
45x5, 95x5, 155x3
185x2.2.2 - http://www.youtube.com/watch?v=JQkDcvWQy0s
190x2.2.2 - http://www.youtube.com/watch?v=EzyLJ4KPmoo
195x2.2.2 - http://www.youtube.com/watch?v=oImddLVw9Vo
200x2.2.2

B. Weighted chin up; build to a 5rm
bwt x5
24kgx5 - http://www.youtube.com/watch?v=D2VdBj1a3fk
28.5kgx5 - http://www.youtube.com/watch?v=7iyPWjNtjGo
30x8kgx5 - http://www.youtube.com/watch?v=nRBV4iPU1ic

C. Split jerk; 5, 5, 5; rest 2 min
135x3, 165x3
195x5 - http://www.youtube.com/watch?v=0PN1C40E7Mw
205x5 - http://www.youtube.com/watch?v=IqQJGjcBs8M
210x(4+f) - http://www.youtube.com/watch?v=TETERXUJzC0

PM
21-15-9
CTB chin ups
hand release push ups
50-50-50
double unders
(21 ctb, 21 hrpu, 50 du, 15…etc)
3:49 - ub - http://www.youtube.com/watch?v=_odn6Wnrnd4

19-Feb
AM
Airdyne 30 min z1
257cals

PM
A. Snatch deadlift x1/Snatch pull x1/Power snatch x1/Hang squat snatch
x1; rest 1 min x7 complexes
45x5, 75x4, 125x4
145x4 - http://www.youtube.com/watch?v=IYRcT9atxmQ
155x4 - http://www.youtube.com/watch?v=VSzSOyoeWr4
165x4 - http://www.youtube.com/watch?v=3JgNOSKqwk4
170x4 - http://www.youtube.com/watch?v=1sgRril58Fg

17-Feb
AM
For max reps
4 min Deadlift 315#
4 min parallete hspu

DL - 32
HSPU - 23
http://www.youtube.com/watch?v=pz6w7E8jIrs

PM
For time:
30 hang power clean 135#
20 muscle ups (3 ring dips on top of every muscle up)
50 burpees

11:40 - http://www.youtube.com/watch?v=rSFupbIa5Gs

16-Feb
AM
Airdyne 30 min z1
226cal

PM
A. OHS 5, 5, 5; rest 2 min
75x5, 135x3, 185x3
225x5 - http://www.youtube.com/watch?v=N-vnP727xbA
245x5 - http://www.youtube.com/watch?v=vmRtGXjqhBQ
255x(3+f) - http://www.youtube.com/watch?v=7EUrL2D_G4Y

attemt a 1rm… sometimes you can't as a kid NOT to play with matches when you give hime matches :P
290xf - www.youtube.com/watch?v=4IeHWfNV-t4
290xf - http://www.youtube.com/watch?v=eyS26z69DCk

B. Snatch balance; 2 reps on the min for 10 min @60-70% 1rm
125x2, 135x2, 135x2, 140x2, 145x2, 150x2, 150x2, 150x2, 150x2, 150x2
- http://www.youtube.com/watch?v=tLMRoPvSCGY
felt good, good speed under the bar/aligned

+
10 rounds for time:
5 squat snatch 145#
10 toes to bar

15:32 - all T2B un
- http://www.youtube.com/watch?v=Bnx3dqLpmRc

14-Feb
10 min amrap:
15 burpees
60 double unders

7 rounds + 2bp - http://www.youtube.com/watch?v=2qTmOrmlpAA

13-Feb
A. Squat clean and jerk; build to a max
75x5, 125x3, 155x2, 175x2
195x1 - http://www.youtube.com/watch?v=KUC60y_VJQw
210x1 - http://www.youtube.com/watch?v=L-WySOZsvAQ
220x1 - http://www.youtube.com/watch?v=QKNq8p0Vz7k
235x1 - http://www.youtube.com/watch?v=oW5EeJczgzc

240xf - http://www.youtube.com/watch?v=H2sh-EP2AVs

+
5 min amrap:
30 squat clean and jerk 155#
180 double unders
29 C&J - 7 unbroken - http://www.youtube.com/watch?v=XZ3FXqccT8s

“Watch your thoughts; they become words.

Watch your words; they become actions.

Watch your actions; they become habit.

Watch your habits; they become character.

Watch your character; it becomes your destiny.”

-- Lao Tzu