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...

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...

Friday March 29th 2013

Michael Varciag WOD Prep… 750 Meter row 20 walking lunge steps 20 Push-up 15 PVC pipe pass throughs 1 min/each – super squat sequence 5 min – Mobility WOD (front rack/hamstrings/hips) Easy 10 min build up to a moderate clean and jerk. Practice efficient cycling of reps and not working against your body. CrossFit Games Open WOD 13.4 7 Minute AMRAP of: 3 Clean and Jerk (135/95) 3 Toes...

Thursday March 28th 2013

Andy WOD Prep… 400 Meter run 10 Toes to bar 10 Kettle-bell swing 20 Toes to bar 20 Kettle-bell swing 5 min – hip & shoulder mobility A. Build up to a 3 rep max back squat – After build up take 85% of heaviest load and perform 2 sets of max reps, rest 3 min B. 3 Rounds of 15 wall walks 30 Box Jump (24/20) 300 Meter...

Wednesday March 27th 2013

Happy Birthday pops! WOD Prep… 5 min – Ladder Drills 400 Meter run 15 PVC pass throughs 2 Min – Super squat sequence A. 3 Rounds (not for time) 50 Double unders 8 dead hang pull-ups 5-15 HSPU (rep range based on skill level/add deficit if proficient) B. For time: 4 Rounds 400 Meter run 15 Hang power clean (135/95)

Tuesday March 26th 2013

Welcome back Kurt WOD Prep… 500 Meter row 15 Box jump 15 Hip extension 12 wall ball 5 min – Joint Mobility + MWODs (hamstring/low-back/hip) A. Dead-lift 5-5-5-5-5 – Build to a max increasing weight over the course of the five sets B. For time: 15-12-9-6-3 reps of: Overhead squat (95/65) Burpee pull-up Power snatch (95/65) – 20 sec L-sit after each round PumpFit (10:00 am) Intro… 3 rounds...