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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WOD 3/19/13

8 Min EMOM  Squat Clean, 3 sec pause + Hang Squat Clean, 3 sec pause + Jerk, Heavy Then… 3 Rounds 7 Hang Squat clean Thrusters, 135/95 9 C2B Pullups 12 KB Snatches, 53/35 Cherie counting reps for Corinne, the Birthday Girl!

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WOD 3/18/13

Complete 5 rounds: 1 Power Clean then 1 Push Press…2 Power Cleans then 2 Push Presses…3 Power Cleans then 3 Push Presses and so on until you can not complete the progression. These are touch and go reps. Once you fail, rest 3 minutes, decide if you went too heavy or too light, adjust the

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