Wednesday, April 10, 2013
Strength: 15 minutes to establish 1RM Squat Clean WOD 10 minute AMRAP 3 MUs 6 Squat Cleans (155/105) 30 DUs Cool Down:4 Round Tabata Flutter Kicks
Tuesday, April 9, 2013
Skill Work: Turkish Get-ups – 10 each arm with moderate weight WOD 4 Rounds Row 500m 10 Med Ball Clean Wall Balls (20/14)15 Kettlebell Swings (53/35) *18 minute cutoff Cool Down:100ft Walking Lunges200ft Farmer Carry (53/35)
Monday, April 8, 2013
Some new announcements now that the Open is over. First off, congratulations to everyone who competed in the Open this year. We hope you all had a great time and we definitely noticed everyone pushing themselves well beyond what you thought possible. The great and terrible thing about Crossfit is that there’s always something to […]
Sunday CrossFit Open 13.5: 12:30 – 2PM
Last 2013 Crossfit Open WOD!!! Come on in for your first attempt or your repeat!
Saturday April 6, 2013
*In teams of 220 minute AMRAP of:30 Lateral Burpees over BB (partners alternate every 5 reps) 20 BB Weighted (Front Rack) Walking Lunges @ 95/65# (1 partner completes all 20 per round—teams alternate every round) 30 Ab-Mat Sit-ups (The other partner—who did not complete the lunges—completes all 30 per round) 20 Power Snatches (partners alternate every 5 […]