WOD #1 Run 1.5 miles WOD #2 2012 CrossFit Open WOD 12.4 12 Minute AMRAP: 150 Wall Balls (20/12#) 90 Double Unders 30 Muscle ups/pullups and dips Registration for the 2013 CrossFit Open starts today….. Who is ready for some friendly competition!!!!
For Time: Buy in: 50 HSPU (3 Minute time cap) 50-40-30-20-10 reps of: KB Swings (53/35#) Double Unders/Tuck Jumps Buy out: 50 Toes 2 bar After you complete the toes 2 bar, if you did not finish all 50 HSPU there is a 10 burpee penalty plus 1 burpee for every rep not […]
For time: 15 Thrusters (135/95#) Run 200m 20 Thrusters (95/65#) Run 400m 30 Thrusters (65/45#) Run 800m Lets’ get MOVTIVATED!!! I would be a liar if I said I am always motivated, especially when it comes to working out. As an athlete I have used every excuse to not workout on days that […]
“Nicole” 20 Minute AMRAP Run 400m Max Reps of pullups *Anytime ana thlete comes off the bar they will start back on a 400m run. *Your score is total number of pullups fort he entire 2o minutes.
WOD #1 Snatch Complex 6 sets of: 1 Power Snatch from hip 1 Hang Snatch (squat) 1 Full Snatch (squat) WOD #2 EMOTM for 12 minutes: Odd: 3 Power Cleans Even: 40 DU’s/40 singles+ 5 burpees
“Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a […]
“Annie” 50-40-30-20-10 reps of: Double Under/3x singles Abmats *Rest 3 minutes, then do Annie one more time.
4x 5 Minute AMRAP: Run 400m Remainder of the time do the following for rounds and reps: 12 KB Swings (53/35#) 10 Box Jump This Saturday following the 9:30am Partner WOD, there will be an Olympic Lifting Class at 10:30am.
4 Rds for time: 7 Bar muscle ups 8 Hang Cleans (165/105#) *If the athlete cannot do bar muscle ups they will do the following: 21 Pullups + 21 Rings dips each round. The video link below is to help you learn how to do a proper Muscle Up using the bar.
18 Minute AMRAP: 50 Lunges 40 Hand Release pushups Run 200m 30 HSPU 20 Abmats 10 Burpees Run 200m Athletes can substitute HSPU with band assisted HSPU or BOX HSPU.