Saturday March 23, 2013
Partner Strength:4 minute AMRAP of:Partner 1 – 5 Power Snatch (135/95)Partner 2 – 5 Power Snatch (135/95) Partner WOD 2 Rounds for time:50 SDHP (95/65)50 Hand Release Pushups (1 person works at a time while the other partner holds plank in the pushup position)50 Alternating squat jumps to pullup bar (pullup bar should be set […]
Friday, March 22, 2013
Strength: 12 minutes to establish a 1RM Power Clean WOD4 Rounds5 Power Cleans (135/95)5 Front Squats (135/95)5 Push Jerks (135/95)Row 300m *15 minute cut off Cool Down:Alternating TabataFlutter Kicks and Squat Holds
Thursday March 21, 2013
WOD 13.3!! The WOD was announced live from CrossFit Roots in Boulder. It is a repeat of last years 12.4 workout: 12 min AMRAP150 Wall Balls (20/14 and 10ft/9ft)90 Double Unders30 Ring Muscle Ups For the evening classes we will run heats every 20 minutes. Come in and get signed up and warmed up. If […]
Wednesday, March 20th
WOD 13.3 announced Wednesday night! Ready? Everybody has been doing great! Keep pressing forward, only 3 more WOD’s. SKILL/Pre-WOD: 3 x 500 M Row Sprints, Rest approximately 2 minutes (or rest the time it takes someone else to row who needs your rower) Record your SLOWEST time. WOD 3 Rounds800 M Run100 ft one-armed KB […]