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
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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…
3.10.13 Open Floor
*If you have yet to complete Workout 13.1, 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…
3.9.13 WOD
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…..
3.8.13 WOD
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…
3.7.13 WOD
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…
3.6.13 WOD
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
3.5.13 WOD
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…
3.4.13 WOD
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…