WOD 4/1/13
Tabatta L-sits x 8 Secret Service Snatch Test – 10 min With a 24kg kettlebell, get at least 200 snatches to pass the Secret Service... Read More
WOD 3/30/13
8am- Beginner’s WOD 9am-WOD 10am- Open Gym and 13.4 WOD 3 Rounds 800m Run 50 Sit Ups 30 OH Walking Lunges 45/25 Reminder: On Easter... Read More
WOD 3/29/13
7 Min Partner EMOM Each partner complete 1 full snatch within 30 seconds, 135/95 Then… Partner AMRAP in 18 Minutes 1000m Row 50 Thrusters, 45... Read More
WOD 3/28/13
CrossFit Open Workout 13.4 7 Min AMRAP: 3 Clean & Jerk, 135/95 3 Toes To Bar 6 Clean & Jerk 6 Toes To Bar 9... Read More
WOD 3/27/13
Back Squat 5×3 Then: 12 Min Amrap 5 Kettlebell Swings 70/53 10 Ring Pushups 15 Situps Post loads and rounds completed:
WOD 3/26/13
EMOM 8 Minutes Snatch, Hang Snatch, 2 OHS (all are full squat) Then…. AMRAP 12 Minutes 5 Deadlifts 315/225 7 Slapping Pushups 5 Box Jumps... Read More
WOD 3/25/13
15min to establish 1RM Power Clean Then… 5 Rounds: 10 Power Cleans, 135/95 7 HSPU 1 Rope Climb
WOD 3/24/13
9 AM-Yoga No working out during this class! 10am- Open Gym and Crossfit Open 13.3 Make Up 11am- Endurance WOD Barraza AMRAP 18 Minutes 200m... Read More
WOD 3/23/13
One and a Quarter Squats 3, 3, 3, 3, 3 Then: 10 rounds of “Cindy” Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats
WOD 3/22/13
8 Min EMOM 3 Hang Power Snatches + 1 OHS, heavy Then… 20Min Partner AMRAP: 150 Situps 100 KB Swings, 53/35 75 Barbell Step ups,... Read More