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 snatch test. Alternate arms as needed. Cash Out: Sit-up to straddle 15 Pancake split hold for 4 min

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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 Sunday we will ONLY be open from 10am-11am for 13.4

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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 30 Pullups *Split the reps up anyway We are encouraging everyone to support Mike (The Animal) this Saturday March 30th for the Annual Elizabeth Ciunci 5K Butterfly Run.  Click HERE

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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 Clean & Jerk 9 Toes To bar *Continue this pattern until 7 minutes runs out. Watch the video below for the standards…  

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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:

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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 30/24 Then….. 2 Minutes Max Toes to Bar Happy birthday to The Pizza Kid and Bron Bron  

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WOD 3/25/13

15min to establish 1RM Power Clean Then… 5 Rounds: 10 Power Cleans, 135/95 7 HSPU 1 Rope Climb  

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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 Run 9 Deadlifts 275/185 6 Burpee Bar Muscle Ups Then….. 3X500m Row Sprints Happy belated birthday to Tina!!!

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WOD 3/23/13

http://media.crossfit.com/cf-video/CrossFit_Burgener_QuarterSquats_Jordan.wmv 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

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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, 135 (20″)/95 (16″) 25 Bar Muscle-ups *Row for Calories: 1 partner will row while the other is completing reps. Switch as often as you wish. Come get your Yoga on

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WOD 3/21/13

CrossFit Games Open WOD 13.3 12 Min AMRAP: 150 Wall Balls, 20 (10ft)/14 (9ft) 90 Double Unders 30 Muscle -ups Click HERE for the standards  

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WOD 3/20/13

Lynn 5 Rounds Max Effort body weight Bench Press Max Effort Pullups Post reps completed in each round to comments: http://www.youtube.com/watch?v=iMq1rTaErMc

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