by | Mar 31, 2014 | Workout of the Day
Warm-up: Clean Position Stretches Burgener Clean Warm-up Part 1: EMOM 12 min 1 Hang Power Clean + 1 Power Clean @ 75% Part 2: 5 Rounds for time: 7 Hang Power Cleans (135/93) 21 Wall Balls (20/14)
by | Mar 30, 2014 | Workout of the Day
Part 1: Back Squat 3RM 4 x 3 @ 90% of 3RM (Rest 2-3mins between sets @ 90%) Part 2: “Mary” AMRAP 20 min 5 Handstand Push-ups 10 Pistols (5 ea leg) 15 Pull-ups
by | Mar 28, 2014 | Workout of the Day
Demo Video: http://games.crossfit.com/workouts/the-open WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps...
by | Mar 27, 2014 | Workout of the Day
Warm-up: 3 Rounds CF Warm-up Part 1: Tech for WOD Part 2: 3 Rounds Power Snatch (75/53) Sit-ups Sumo-deadlift High Pull (75/53) Push-ups Row for Calories It’s “Fight Gone Bad” style. 1 minute at each station. Move through the stations with no...
by | Mar 26, 2014 | Workout of the Day
Mini WOD: 3 Rounds 7 Plate GTOH 14 KB High Pull 21 Squats Part 1: Front Squat Find 5RM 5 @ 95% of 5RM 5 @ 90% of 5RM 5 @ 85% of 5RM 5 @ 80% of 5RM (rest intervals of 2-3mins) Part 2: 4 Rounds 15 Front Squats (115/75) 30 Double Unders *Sub 3:1...
