Friday April 5th 2013

The 4:30 pm class had some super powers tonight WOD Crossfit Open Games WOD 13.5 Prep… 800 Meter run then 3 rounds of 5 Pull ups 10 Box jumps 15 Barbell thruster (45#) 5 Min – Mobility and stretches A. Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups – If 90 reps (3 rounds) are completed...

Thursday April 4th 2013

Holub WOD 10-9-8-7-6-5-4-3-2-1 reps of : Power Clean (115/75) Hand Release Push Ups Endurance Session (6:00am) 5k Row Barbell Club (7:00am & 6:30pm) A. 5 sets of: 1 Hang Clean + 1 Clean + 1 Front Squat + 1 Jerk B. 7 sets of: 1 Split Jerk, build up over the course of the 7 sets C. Back Squats 3 sets of 5 reps at 80-80% Abs/Core: 3 sets...

Wednesday April 3rd 2013

PumpFit WOD Prep… 3 Sets of: 200 Meter run 6 Barbell or PVC overhead walking lunge steps 10 Overhead squats 5 PVC pass throughs 30 sec/each hip and front rack mobility A. Front Squat Set #1 – 5 reps @ 80-85% Set # 2 – 3 reps @ 85-90% Set # 3 – 1 rep @ 95+% – Spend about 5 – 7 mins warming up to your first...

Tuesday April 2nd 2013

Aaron WOD A. 3 sets (not for time) 2-3 rope climbs 15 Pistols 12 Chest to bar pull-ups B. “Filthy Fifty” 50 reps of 24 in box jump 50 reps of pull-up (jumping) 50 reps of kettlebell swing at 35 lb 50 reps of walking lunge 50 reps of knees-to-elbows 50 reps of push press at 35 lb 50 reps of back extension 50 reps of wall ball at...

Vengeance

  WHO: Any CrossFitter from Any Affiliate WHEN: Saturday, April 27th 9:00AM WHERE: Ruination CrossFit WHY: In memory of HMLA-469, callsign Vengeance and the seven Marines who, on February 25, 2012, died in one of the deadliest aviation training accidents in years. WOD: 7 Rounds at 135/95 Rx (95/65 or 65/45 Scaled) of:      4 Snatches      6 Clean & Jerks      9 Deadlifts If you would...

Monday April 1st 2013

Kat & Stacey WOD Prep… 5 min – Down and back drills + Joint mobility OTM X 5 min 15 Double unders 3 Burpee box jumps A. “Helen” 3 rounds of 400 Meter run 21 Kettle-bell swing (53/35) 12 Pull-up B. “Grace” 30 Clean and jerk (135/95) C. Open WOD 13.3 12 Min AMRAP 150 Wall ball (20/14) 90 Double unders 30 Muscle ups D. Run 5 K

Saturday March 30th 2013

Dewey hitting his goal on 13.4 WOD Crossfit Team WOD (9:00 am) In teams of two, with one person working at a time and alternating after completed rounds, complete the following: 10 Rounds each of: 5 Thruster (135/95) 10 Bar facing burpee Cash out: OTM X 7 min 10 SDHP 10 Push press 10 Double-unders PumpFit (7:00 am) “On the min, anyone?” Intro… OTM X 10 Min 15 Air...