Archive | March 2013

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29 March WOD

CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 […]

28 March WOD

Mobility Warmup: 15 ring dips, 15 pullups, 50 double unders WOD: fun n’ games

27 March WOD

Mobility W/U: 50 double unders and 15 pullups WOD: 18 min AMRAP 250 m row 9 deadlifts (275/185) 6 muscle ups

26 March WOD

Mobility Strength: 10RM back squat WOD: 21 15 9 Handstand Pushup Toes 2 Bar Release Pushups *every stop=1 burpee

13.3 action

25 March 2013 WOD

Mobility Strength: 3x3x3 @ 90% of 3RM of strict overhead press WOD: 5 rounds 300 m row 5 cleans (185/135)(use a weight you can touch and go) 1/1 rest

Class update

We will be running class as usual 25 March @ 0600 am.