Monday, March 11th

3x Max Effort Ring Dips,
2 minutes rest between sets.
Then: 12 minute Amrap;
8 Dead Lifts (135/95)
10 Wall Balls (20/14)
12 KB Swings (53/35)

Tuesday, March 12th

Strength: (2-2-2) Thrusters for total load,
90 seconds rest between sets.
Then: 5 Rounds for time:
8 Hang Cleans (95/63)
10 Box Jumps (24/20)
12 Slam Balls

Wednesday, March 13th

5x 250 meter row for time,
2 minute rest between rounds.
Then: 21 - 15 - 9
Pull-ups
Push-ups
Snatch High Pulls (95/63)
Russian Twist (25/15)

Thursday, March 14th

3x Max Effort Weighted Sit-ups (20/15 Slam Ball)
Then: 15 minute Amrap of;
6 Squat Snatch (95/63)
12 Lateral OTB Burpee's
18 Goblet Lunges

Friday, March 15th

5 X 100 meter Sprints for time,
rest while walking backwards to start.
Then: 5 Rounds for time;
10 Push Jerks (95/63)
8 Rings Dips
10 Front Squats (95/63)
2 Tire Flips

Saturday, March 16th

0800 Basic's
0900 Team Wod

Monday, March 4th

Strength: Push Press (2-2-2) for total load / 90 seconds rest between.
Then: 15 minute Amrap of;
6 Ring Dips
6 Front Squats (95/63)
6 Power Snatch (95/63)

Tuesday, March 5th,

Strength: 5X Max Effort Push-ups / 2 minutes rest between.
Then: 5 Rounds for time;
8 Power Cleans (95/63)
12 Overhead Plate Lunges (25/15)
15 KB Swings (53/35)

Wednesday, March 6th

Strength: Dead Lift (5-5-5) for total load / 2 minutes rest between.
Then: 3 rounds for time;
20 Box Jumps
10 Thrusters (95/63)
20 Burpees

Thursday, March 7th

Strength: 3X Max Effort Pull-ups / 2 minutes rest between.
Then: For time;
400 meter Row
40 Push press (75/45)
30 Abmat Sit-ups
20 Sumo High Pulls (75/45)
10 Turkish Get-ups (35/26)
20 Wall Balls (20/14)
30 Plank pulls (35/26)
40 Slam Balls
400 meter Run

Friday, March 8th

Strength: Front Squats (3-3-3-3-1) with 90 second rest between.
Then: 2013 CrossFit Open Wod, Week 1

Saturday, March 9th

0800 Basics
0900 Team Wod