Weather. At this point we’re open for business. We are going to play the weather by ear for the next three days.
2/11 Skill: 3 rounds max rep handstand push-ups. Rest two minutes between each set. 3 rounds max handstand holds, rest as needed. WOD: Tabata GHD sit-ups Wall-balls 20/14 Jumping squats Sled push 75/50
2/10 WOD CrossFit Total Find your one rep max: Deadlift Back Squat Shoulder Press WOD 7 minute AMRAP: 7 Double kettlebell squat cleans 53/35 7 Pull-ups 7 Burpees
Skill Find a 3 rep max strict press WOD Partner wod One person working at a time 100 Deadlifts 135/95 100 wall balls 20/14 100 cleans 135/95 100 Box jumps 24/20 100 shoulder to overhead 95/65
Skill 5 sets 30 seconds hand stand hold 1:00 Plank holds Wod 4 rounds In 3:00 500m row Max double unders Rest 3:00
Skill Find a three rep back squat max WOD 10,9,8,7,6,5,4,3,2,1 Thrusters 95/65 Toe to bars Weighted squats 45/25
Skill Run 200m every 1:30 for 21:00 If you don’t complete the run in the 1:30 take a round off and pick back up with the program Wod 5RFT 5 burpees 10 wallballs 20/14 15 KB swings 53/35
1/31 Skill: Max five rep back squat & shoulder press WOD: CrossFit Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24″...
Open for business! Normal business hours starting this evening. Skill: Pull-ups. Kipping practice and weighted strict pull-ups WOD: 50 Wall balls 20/14 50 Lateral barbell burpees 50 Pull-ups
Snow Day: Hey guys traffic is still crazy and the roads are still iced over. The gym will be closed today, 1/29/14. We’ll keep you posted this evening about the morning.
