3 rounds for time of: 800 m Run 50 Walking Lunges 20 Burpees 20 Pull-ups Post total time. As some of you may or may not know April is Autism Awareness Month. Many of the teachers/speech pathologists at CFG work with students on the spectrum and know how critical it is to raise…
Team WOD In teams of 2, AMRAP 20min: 7 Front Squats 7 Burpees 7 Pull Ups Alternate athletes each round. Cash Out: Post WOD -BBQ Party!!!!!!
A. Hang Power Snatch 3-3-3-3-3 Keep weight moderate and reps fast and clean NO FAILED REPS B: 3 rounds, NFT, of: GHD Back/Hip Extensions, L-Sit, 30 sec Ring Dips @32X2 “Dieter’s Room” by Emily Beers, CrossFit Journal article
A. Back Squat 2-2-2-2-2 Build to a heavy 2 B. Tabata Toes to Bar 1 minute rest Tabata Sit-ups Ryan,
A. Practice Pistols and Handstand Push Ups B. Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 32/24kg 15 Hand release push–ups 30 Double unders A broken body isn’t a broken person (video)- TED “Mikko Salo does 13.5,” CrossFit Journal video
A. Push Press In 12 minutes build up to a heavy single B. Benchmark! “Jackie” 1000 meter row 50 Thrusters (45/35) 30 Pullups Scaling: Pullups: Use assistance band. If using more than a green/black band for assistance, perform 60 Jumping Pullups. Post Time to Comments! Andy, Deadlifting!
Skill : Deadlift (demo) A. Deadlift 2-2-2-2-2-2 Use the heaviest weight you can for each set. B. For Time 800m run Then 21-15-9 reps of Deadlifts 225/185# Burpees Announcement: So now that the CrossFit Open WODS are to a close and our Paleo Challenge is complete how about a CELEBRATION!!! Next Saturday, April…
*If you have yet to complete Workout 13.5, you will have an opportunity to do so Today at 10:30 class!!! 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…
“Kelly” 5 rounds for time of: Run 400 meters 30 Box Jumps, 24″/20″ 30 Wall balls Article Why the CrossFit Open is awesome Shorty upside down!
CrossFit Games Open Workout 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100/65 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time…
