Month: March 2013

Footloose

WOD 130305 Thruster: Find A 1 Rep Max AMRAP in 12: 100 Single Unders (single jumps with jump rope) 5 Dead Hang Pull Ups 10 Deadlifts (135/95) We will not be having a 6:30 pm class this Friday!!! Plan on being at CFB at 6:30 instead. Planning on competing in the Open? If you have …

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Upon Us

WOD 3/5/13 Clean & Jerk – Find a heavy single   “Running Grace” 3 Rounds: 10 Clean & Jerk (135/95) 400m Run   The first workout of the CrossFit Open, 13.1, will be announced tomorrow. On Friday evening we will gather to take on this WOD as one big community; to push each other and …

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Lemon-em

WOD 2-4-13 Farmers Carry 2×200 M Use KB’s or DB’s. You will start with the clock and do the first carry for time. Rest exactly 3 minutes before starting the second carry. Score is total time. (End time minus 3 minutes). You are allowed to set the weights down, but dropping them results in an …

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Aisle 3

WOD 3/4/13 Back Squat 5-5-3-3-1-1-1 Start your first set of 5 at 75% and try to work up to a 1 rep max   AMRAP in 10: 10 Push-Ups 15 Russian KB Swings 20 Double Unders   Cash Out: 4 Rounds: 100m Sprint, 100m walk/jog (to 800m mark and back)   Thank you to everyone …

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