Monday, January 7th, 2013
Strength: On the minute for 5 minutes 3 rep OHS – pause at the bottom 3 seconds on the 1st squat (70%) WOD3 Rounds50 Double Unders15 Overhead Squats (135/95)30 HR Push-ups Cool Down:2 Rounds 10 Hollow Body Rocks20 Walking Lunges
Saturday January 5, 2013
Note for Competitors…There will be NO 11AM workout time this weekend. Victoria was a teacher for 5 years. The tragedy happened in room 10. She was killed on 12-14-12. She was 27 years old. She was a CrossFitter and a true Hero. Complete reps with your partner “Victoria” 5 RFT: 10 Thrusters, 95/65 14 Box […]
Friday January 4, 2013
Strength – 15 Minutes to find max Spilt/Push Jerk WOD12 Minute AMRAP 21 Double Unders14 Pull Ups7 Squat Cleans (115/80)*Competitors (155/105) Cool Down:4 rounds Tabata L-sit holds4 rounds Tabata Super Man Holds
Thursday January 3, 2013
Reminder, the Oly lifting Snatch day will be moved to next Thursday for January. Strength – EMOTM for 7 Minutes 1 Squat Snatch at 75-80%, work Double Unders during the ‘rest’ time WOD 500m Row40 Ball Slams (50/30)30 Hand Release Push Ups20 Jumping Back Squats (45/35)10 Ring Dips20 Jumping Back Squats (45/35)30 Hand Release Push […]