Archive | April 2013

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21 April WOD

WOD 1: 3 min AMRAP 1 3 5… Thrusters (155/105) Muscle ups 1 min rest WOD 2: 6 min AMRAP 10 alt. KB snatches (2/1.5) 7 burpee to box jump (30/24) 1 min rest WOD 3: 9 min AMRAP 10 deadlifts (155/105) 30 double unders 10 T2B Advertisements

Critical info regarding Saturday WOD

Got your attention didn’t I? Bring a backpack that can handle weight for the 9 am class tomorrow.

19 April WOD

W/U: 5 min AMRAP Double unders or triple unders Strength: 7 min to find 1rm squat snatch WOD: “Wittman” 7 rounds 15 KB swings (1.5/1) 15 power cleans (95/65) 15 box jumps (24/20)

My Perspective

Last night (if you weren’t there you missed out), makes me remember why I love coaching and teaching. The workout was difficult with a fairly high demand on the Central Nervous System. What I experienced was a large group of people hitting PR’s(personal records) on clean and jerk…repeatedly! I saw lots of sweat, some frustration, […]

18 April WOD

Mobility W/U: “We’re going upside down!” WOD: 4 rounds 400 m run 50 squats *courtesy of crossfit.com

Important

Ritter Ave is closed off of Brookville Rd. You will need to use Washington St.

PartnerPalooza

If you would like to sign up for PartnerPalooza 2013 please do by Friday. The cost is $5 per person and partners will be drawn at random. Our first scoring WOD will be 22 April. If you have any questions please contact Jeff.