3.27.13 WOD
A. Run 1 mile-For time (map) B. Deadlift 5-5-5-5-5 A little inspiration for 13.4…..
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3.26.13 WOD
A. Press 3-3-2-2-1-1 Attempt to find a new 1 rep max in 20 minutes Rest 2-3 minutes b/w sets B. Complete as many reps as possible in 7 minutes following the rep scheme below: 100/65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100/65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100/65…
3.25.13 WOD
A. Empty Barbell Progression: 3 x Down/Up Shrug 3 x High Pull 3 x Muscle Clean 3 x Hang Power Clean (from hips) 3 x Hang Power Clean (from knees) 3 x Power Cleans (from shins) B. For time: Row, 1000 m 30 Power Cleans, 135/95 lbs (Demo) 50 Burpees Announcements: Kettlebell Kitchen is taking…
3.24.13 Open Floor
If you have yet to complete Workout 13.1, you will have an opportunity to do so Today at 10:30 class!!!
3.23.13 WOD
Come on down and find out No fancy shoes, long socks or warm clothes required (hint).
3.22.13 WOD
CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, (Men: 20#, 10′ Target. Women: 14#, 9′ Target) 90 Double-unders 30 Muscle-ups *Scaling Options: CF Games Open Competitors: No scaling. Perform as RX’d and get through as much of workout as possible in 12 minutes….
3.21.13 WOD
A.Muscle-up practice. B. 3 rounds for time of: 9 Toes To Bars 12 Sumo Deadlift High Pulls, 95/65 lbs 15 Burpees Finish with FLEXIBILITY: 2 minutes Hamstring Floss MWOD on each le 2 minutes Super Couch Stretch on each leg Workout 13.3 has been announced. Go here to review the rules/standards! Complete as many rounds and reps as possible in 12…
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
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,…
