W.O.D. 3/31/12

Fran

21/15/ 9  Thrusters and Pull-ups

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W.O.D. 3/30/12

DB Snatch 3,3,3,1,1

4 Rounds for time:

10 Slam ball

20 Suicide Planks

10 Ab-mat sit ups

20 Double unders

W.O.D. 3/29/12

Floor Press -3,3,3,1,1

Every Min on the Min for 12 Min

5 swings

4 burpees

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W.O.D. 3/28/12

OH Squat- 3,3,3,1,1

4 Rounds for Time:

8 Push-Press

10 OH Lunge (45/25)

10 K2E

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W.O.D. 3/27/12

Dumbell Snatch 5×3

Amrap in 12 Min:

8 Power Cleans

20 Air Squats

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W.O.D. 3/26/12

Floor Press 5×3

4 Rounds

5 DL Roll-out

10 Box Jumps

WWW.QCrossFit.com Workout from 3 Pull-ups and Dumbell Jerks WWW.QCrossFit.com

WWW.QCrossFit.com OH Squats and Push-up Ladder HTTP

WWW.QCrossFit.com gorrilla walks and KB Swings HTTP

W.O.D. 3/24/12

OH Squats 3×3

4 Rounds for time:

100 Jump Rope

8 Front Squats

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