WOD: "2012 CrossFit Regional Event #4"
50 Back Squats (135/95)
40 Pull Ups
30 Shoulder-to-Overhead (135/95)
50 Front Squats (85/65)
40 Pull Ups
30 Shoulder-to-Overhead (85/65)
50 Overhead Squats (65/45)
40 Pull Ups
30 Shoulder-to-Overhead (65/45)
Friday, April 26th, 2013
Strength: Sumo Deadlift High Pull 5x5
WOD: "Get Some"
For Time
100 Bodyweight Back Squats
15 Box jumps every time you rack the weight
REC: Foam Roller
Monday, April 8th, 2013
We're excited that, as a gym, we finished better in the Region than we did last year, even as the field of competition grew exponentially. As coaches, we're even more excited about the individual gains you have each made over the last year, and how it has improved your overall quality of life.
We want to hear from you about your experience with the Open. What did you learn about yourself? Did you accomplish something you've never done before? Set a PR? Overcome something that's been a challenge to you personally? So, what did you get out of the experience? Post to comments.
Strength: Back Squat 5 reps EMOM for 10 Minutes (should be able to take it from the rack)
WOD: For time
12, 9, 6, 9, 12
Hang Snatch (115/75)
Overhead Squats
Run 1 lap between sets. Time ends after your last lap.
REC: Toes-2-Bar 3 sets to failure
Friday, March 8th, 2013
**Saturday athletes need to show up early, be warmed up with equipment set up by the time you signed up for so we can get everyone tested in a timely way. If you can come/stay and count for others, please come and help. It's an awesome environment to be in!
Fridays times to do the Open WOD are 5:15 A.M. and Noon. (Counters needed).
Strength: Back Squat 5x7
WOD: 21-15-9
Snatch (135/95)
Burpee
Toes to Bar
REC: Spend 10 minutes developing handstand work. Hold, walk, pushup, where ever you are weakest.