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Month

March 2012

Workout for Friday, March 30, 2012

Eva: This is a classic crossfit workout. Its a butt kicker. Its a grind.  We will do this: as a Team workout, or a solo wod. The Team effort means running together, but hittting the kettle bells and pull ups one at a time, one kettle bell, one bar, either 2 or 3 in a group...
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Workout for Thursday, March 29

You all know the work out Randy? 75 reps of 75lb  power snatch? Yeah……this just got worse. It might be called the Randy Sandwich. WOD: 50 Push ups, followed by Randy, followed  by 100 Double unders, for time. and if you think this is bad, wait for...
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Workout for Wednesday, March 28, 2012

Tabata These Babies: 8 Rounds per station, rotating from one to the next. Total clock time 16 minutes: Ring dips, knees to elbows,  burpee box jumps on the small box, kettle bells (1.5/1) Rotate to the next movement after each station, so each movement is fresh. Total...
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Workout for Tuesday, March 27, 2012

For Time: Overhead Squat 95/65 20 repsrun 800 MetersFront squat 95/65 20 repsrun 800 metersBack squat 95/65  20 repsrun 800 meters
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Workout for Monday, March 26 2012

20 Minute AMRAP 3 Clean and Jerks 135/956 Box Jumps  24/189 Situps Record Total rounds plus any extras
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Workout for Friday, March 23

Deadlift. Find your 3 rep max deadlift…….followed by 10 Minutes, AMRAP 5 deadlifts, 185/13510 lunges (5 each leg)30 Double unders (or substitute 2 singles)
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Workout for Thursday, March 22

10 Rounds, 1 minute break between rounds, for time: run 200 meters5 Thrunsters, 95/65 lb15 situps Modify by: reducing the number of rounds, or the weight on the Thruster. There will be a 35 minute cut off. For those doing the open wod, you know what it is. Plan on it during...
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Workout for Wednesday, March 21, 2012

One of the most complicated lifts that occurs in the weightlifting world is the snatch. When done correctly, its amazing to watch the bar float in front of your face. When done incorrectly, its brutally hard and frustrating. Like all technical lifts, the only way to get good is...
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WOD for Tuesday, March 20, 2012

One minute per station, 3 Rounds. Rest for a minute after finishing the 5 movements. Score is the total reps Box Jumps 30/24 control at the topWall BallsKettle Bell 2/1.5Knees to elbowsRow for calories
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Workout for Monday, March 19 2012

Great Party Last Night!Thank you to everyone for making C3 such a great community! CONGRATULATIONS CHRIS MASON-OVERALL WINNER of the 2012 Nutrition Challenge! The weather on Monday should be great, so lets get out and run: Run 400 meters, 10 pull ups, 20 hand release push ups5...
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