WOD 3/13/13

OverHead Squat 3-3-3 Then: 5 Rounds 30 Double Unders 21 thrusters (75/55) Post loads and times to comments. “The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the

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WOD 3/12/13

Back Squat 3×5 Then…. AMRAP 15 Minutes 3 Toe Through Ring Muscle Ups 5 Burpee over box jumps 24/20 7 Hang Squat Cleans 135/95 Don’t forget to sign up for the Butterfly Run in honor of Mike Ciunci’s sister, Elizabeth.  Sign up at http://lbrun.org/ECF.htm

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WOD 3/11/13

Happy Belated Birthday to Eggman Rob H.  Championship Fight Gone Bad 5 Rounds: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Note: Beginners stick to 3 rounds.

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WOD 3/10/13

9am: Yoga  (no open gym during this hour) 10am: CrossFit Games Open 13.1 – First & Only heat at 10:30am start time 11am: Endurance 2 Rounds of: 2 Minutes of “Push” 1 Min Hollow Body Rocks 2 Min Rest 2 Min “Pull” 1 Min Superman Rocks 2 Min Rest *Must go through all of these

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WOD 3/9/13

8am Beginners 15 min Pull up instruction and practice 9am Class 15 Mins to Find 1 RM Push Press Then: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post total number of pull-ups and rounds completed  to comments.   It is 5K season CFWC, and

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WOD 3/8/13

Back Squat: 3-3-2-2-1-1-1 Then… 20 Min Partner AMRAP: 5 C2B Pullups 7 Slapping Pushups 9 Pistols *Max DU *While one partner is completing a round, the other partner is completing as many DU as possible. Combine number of rounds + number of DU for a final score. The final day to order your new CFWC

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WOD 3/7/13

CrossFit Open Workout 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75#/45# Snatch, 30 reps 30 Burpees 135#/75#  Snatch, 30 reps 20 Burpees 165#/100#  Snatch, 30 reps 10 burpees 210#/120# pound Snatch, as many reps as possible Click here for a full description, complete rules,

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WOD 3/6/13

Power Snatch 3-3-2-2-1-1-1 Then: 15-12-9-6-3-1 Power Snatch (95/65) Bar Facing Burpees Pullups Post loads and times to comments:   The 2013 CrossFit Games Open is Now Starting.  The First WOD will be announced this Evening (3/6) at 7PM.   This will be our daily WOD for Thursday 3/7.   A new WOD will be announced every Wednesday

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WOD 3/5/13

Happy Bday Natty Lite!!! EMOM 8 Minutes Deadlift Hang Squat Clean Squat Clean Then…… AMRAP 12 Minutes 5 Ring Dips 7 Power Cleans 135/95 5 Front Squats 135/95 Cash Out: 100 Double Unders or 200 Singles The birthday girl, getting her ring dips in!

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WOD 3/4/13

5 rounds with a partner 20 meter handstand walk. One partner walks while the other spots. 7 Min AMRAP 7 Split Snatch 115/75 7 Toes to Bar

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WOD 3/4/13

9am: Yoga (Bring your own mat)

10am: Open Gym

11am: Endurance

ENDURANCE WOD:

40om run

25 OH Lunges, 95/65

weighted Bear Craw, 35/26

3 Muscle Ups

400m run

20 OH Lunges

20m weighted bear crawl

3 muscles ups

400m run

15 OH lunges

20m weighted bear crawl

3 muscle ups

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888-338-9366
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