3.20.13 WOD
A. Work up to a 1RM Bench Press 1-1-1-1-1-1-1 Use 5-7 singles to find your max. Once you find it, you’re done. B. Practice Rope Climbs and GHD sit-ups
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3.19.13 WOD
A: Overhead Squat, 3-3-3-3-3 B.“Death by Wall Ball” Minute 1 perform 1 Wall Ball Minute 2 perform 2 Wall Balls Minute 3 perform 3 Wall Balls Continue in this fashion as long as you are able. Interview with Coach Glassman – CrossFit Adelina and Chrissy with the Fittest Women on Earth,…
3.17.13 WOD
*If you have yet to complete Workout 13.2, 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…
3.16.13 WOD
“Deck of Cards” Hearts = Jumping Lunges Clubs = Wall Ball Diamonds = KB Swings Spades = Toes to Bar Jokers = 500m Row Articles: 13.2 is Here – mentalitywod.com You Get Better By Trying- MentalityWOD CFG Girls hanging out with Coach Greg Glassman (Founder of CrossFit).
3.15.13 WOD
CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24″/20″) Scaling/Masters (55+) Men: 95#, 20″ Box Women: 55#, 20″ Box Step ups are allowed on Box Jumps *Sunday: You will be able to make it up Sunday…
3.14.13 WOD
A. For time: 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups B. 3 sets NFT of: Supine Rings Body Rows,10 reps (feet on the box) Hold L-Sit, 30 sec, rest 30 sec Hold Straight-arm Plank (top of a push up position), 60 sec, rest 30 sec 13.2 has been announced and it promises…
3.13.13 WOD
A: Deadlift, find your 1 Rep Max B: “Annie”: 50-40-30-20 and 10 rep rounds; for time of: Double-unders Sit-ups Compare to 12.28.12 Video “CrossFit Games Update: March 12, 2013” – CrossFit.com
3.12.13 WOD
A: Push Jerk 3-3-3-3-3 (Demo) B: Tabata Kettlebell Swings rest 1 min Tabata Box Jump Overs rest 1 min Tabata Row for calories Articles: Mobility for sitting on your ass all day – liftbigeatbig.com “Fuck Compression Tights” – CrossFit Journal Carmen,
3.11.13 WOD
Great job everyone who participated in the 13.1!!! A. Back Squat 5-5-5 B. AMRAP in 10 Minutes for instead of 20: “Half Cindy” 5 Pull-Ups 10 Push-Ups 15 Squats Article: Week One In The Books – CrossFit Games.com Former Olympic Track & Field athlete and WNBA player, Marion Jones-Thompson, does Open Workout 13.1…