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
With a partner, AMRAP in 12 minutes (RELAY) 5 Bar Muscle Ups 10 Burpee Over The Box, 20/16 *Partners take turns. Yes, only 1 person works at a time. Then… With a Partner: 3 Rounds: 4 Rope Climbs, 18ft 30 KB Swings, 70/53 Run 400 m, 70/53 *Only 1 person works at time. At least...Read More
