5 rounds for time of: 400 m Run 20 Box Jumps (24,20) 20 Kettlebell Swings (70,53lbs) Post total time. Article: How to win the CF Open Even if You Come in Last – Tabata Times 4 reasons every crossfitter should compete in the Open 13.1 Ready…..
CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches (75/45) 30 Burpees 30 Snatches (135/75) 20 Burpees 30 Snatches (165/100) 10 Burpees AMRAP Snatches (210/120) For a downloadable PDF of the workout, click here. Scaling: Men’s Scaled weights: 45, 75, 100, 120…
A. AMRAP in 2 minutes: Push Ups B. 4 rounds of: Row 500m, rest about 3 minutes in between C. AMRAP in 2 minutes: AB Mat Sit ups Article: “42 things I learned leading up to 2013″ (John Welbourne of CF Football) Why your brain tires when exercising CrossFit Games Open 13.1 Announced!!! We will be performing CrossFit Games…
A. Weighted Pull-ups 3-3-3 B. 4 rounds NFT of: Ring Push-ups, max reps L-sit on parallettes, 20 sec Pistols, 10 each leg GHD Hip Extenstion x 8-10 reps “CrossFit Games Update: March 5, 2013” – video Reebok CrossFit: A History of the Games
A. Front Squat find your 1RM B. As many rounds as possible in 10 minutes of: 10 Wall Balls 20 Double Unders Post total rounds. Article: Imagine It All – MentalityWOD.com “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is…
A. Practice Handstands/HSPU/Kipping HSPU (determine variation for workout) B. Benchmark “Diane” 21-15-9 reps for time: Deadlift (225/155) HSPU Compare to 11-23-12 Post your time. March 6th marks the beginning of the search for the “Fittest on Earth.” EVERYONE is encouraged to register and complete the workouts…that’s right, EVERYONE! We will be performing the workouts together…
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller and get…
A. Partner Warm-up B. For time: 5K Run (map) Finish with 100 Air Squats *Reminder: 9AM CLASS is Paleo Challenge Benchmark WOD #2 “FGB”. 10AM Class regular class. Articles: What South West Airlines can teach you about losing weight and keeping it– Being Primal It’s The Sugar,Folks NYT Dominica,
A. Press, find your 1RM B. 4 rounds of: in 5 min: Run 400m in remaining time do as many rounds and reps as possible of: 3 Ring Dips 6 Burpees 9 Knees-to-Elbows Lauren,
A. Snatch 5-3-2-1-1 Spend 20 minutes building up to a heavy single Sets of 5-3-2 are touch and go reps B. Benchmark! “Isabel” For time: 30 Snatches (135/95) CrossFit – Nicho is Ready (video) Mike D,
