CrossFit Games Workout 13.2 10 Min AMRAP 5 Shoulder To OH, 115/75 10 Deadlifts, 115/75 15 Box Jumps, 24/20 CLICK HERE for the standards Classes are busy. Make sure you sign up!Read More
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...Read More
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.htmRead More
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...Read More
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...Read More
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...Read More
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,...Read More
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...Read More
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!Read More
