Archive | March 2013

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20 March 2013 WOD

Mobility Strength: Every 30 seconds for 7 minutes Deadlift 85% of 1 rep max WOD: “Jackie” 1000 m row 50 thrusters (45/33) 30 pullups

19 Mar 2013 WOD

Mobility Warm up: 25 evil wheels and 25 squats WOD: AMRAP in 15 Long shuttle 20 WB (20/14) 10 hang cleans (155/105)

6AM Class Action

18 March 2013 WOD

Mobility 3 FS@85% 3 FS@90% 1 FS @95% Use 1rm 5 rounds 10 front squats (135/95) 15 release pushups 40 double unders 22 min cap

13.2 on 15 March

13.2 10 min AMRAP 5 Shoulder to Overhead (115/75) 10 deadlifts (115/75) 15 box jumps (24/20)

13 March 2013 WOD

Mobility 3x3x3 snatch high pull WOD: 5 rounds 20 med ball situps 5 rt arm thrusters (55/35) 20 yd broad jump 5 lt arm thrusters (55/35) *after every jump complete 1 full release burpee

12 March 2013 WOD

Mobility Practice: OHS and Chest 2 Bar WOD: 500 m Row 21 15 9 OHS (115/75) Chest 2 Bar Pullups 22 min cap

Saturday Class Action

11 March 2013 WOD

Mobility 3 reps then 3rm Back Squat 3 reps then 3rm STO WOD: 10 9 8 7…2 1 C&J (165/115) Box Jump (30/24) 10 min cap

How I saw it…

ICF completed 13.1 on Friday night. What I saw was amazing. I witnessed so many new members competing in the CrossFit Games Open and pushing to do their best that it made me proud. I saw some people hit PR’s on their snatches, people do burpees who never thought they could do one, and lots […]