Month: February 2013

Animal

WOD 3/1/13 For Time: Break up this workout anyway you like 28 Thrusters (155/105) 28 Muscle-Ups (Substitute 28 strict pull-ups & 28 Dips) 2800m Run Once completed the clock will not stop until you have completed 85 double unders.   We will be having lunch from 12:30-1:30 at the Banh Mon food truck located on …

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Pain Cave

Stevie showing off some skills WOD 2-28-13 Death By Lacrosse Ball It hurts so good! “Nancy” 5 Rounds For Time: • 400 M Run • 15 OHS (95/65) The 2013 CrossFit Open starts next week! If you have not already, make plans to be at CFB on March 8th for “Friday Night Lights.” If you …

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Hinge At The Hip!

WOD 2/28/13 Max Double Unders in 2 minutes   3 Rounds: 10 Hang Power Cleans followed by a 200m sprint, rest 3 minutes between rounds. Go as heavy as possible each round but try to get all 10 reps unbroken   3 Rounds: 45 Seconds Max Russian KB Swings followed by a 200m sprint. Try …

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Welcome To 25

WOD 2/27/13 Front Squats 1×5 @ 75% 1×3 @ 80% 1×3 @ 80% 1×2 @ 90%   10! Even Numbers – Power Snatch 115/75 Odd Numbers – Burpee Box Jumps (30/24) (10 Snatch, 9 Burpees, 8 snatch, 7 burpees, etc)

Smooth

WOD 2-27-13 High Hang Squat Cleans 5×3 Work up to a heavy set “Tabata Something Else” • Pullups • Pushups • Situps • Air Squats No rest between movements. Score is total of lowest reps from each movement.

Zoom!

WOD 130226 Back Squats 5-3-1 increasing weight each set then a set of 20 at Body Weight 9-15-21 Hand Release Push Ups Kettlebell Swings (55/35) Burpee Box Jump Overs (24/20)

Double Under

WOD 2/26/13 2 Minute Double Under Test   Weighted Strict Pull-Ups 8-8-6-6-4-4 Perform 5 reps of “Squat Therapy” after each set. Keeping your arms locked out overhead perform 5 air squats facing a wall. Be sure to keep the arms high and locked out while maintaining good form ie: weight in the heels, knees out, …

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Champions

High Hang Snatch 7×1 Snatch Grip Push Press 3×3 You may do either movement first, but you will complete all of the reps before switching to the next movement. 4 Rounds: 250′ Shuttle Run (50’x5) 25 Wall Balls (20/14) 250′ Shuttle Run 50 Jumping Pull-Ups Each Round is timed seperately. You will rest between rounds. …

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Execution

WOD 2/25/13 Squat Snatch – 15 minute skill work. Try to complete at least 5 heavy singles   AMRAP in 15 minutes: 5 Deadlift (225/155) 10 Wall Ball (20/14) 20 Double Unders   The CrossFit Open begins in 10 days. We will be doing the workout together on the evening of March 9. Are you …

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