Weekly Warm up: 10 Overhead Squats, 10 GHD Sit Ups, 10 Reverse Hyper, 10 Pull Ups
Strength: Overhead Squat 5x5
WOD: "11.4"
10 Min AMRAP
60 Bar-facing burpees
30 Overhead Squats (120/90)
10 Muscle Ups
REC: Coach-led Ball Slam instruction 3x10
Monday, May 27th, 2013
No Classes but feel free to get together and get your pre-BBQ WOD on!
Thanks to everyone who participated in Memorial Day Murph.
Strength: Front Squat 10 Reps Every Minute on the Minute for 8 minutes
WOD: "11.1"
10 Minute AMRAP
30 Double Unders
15 Snatches (75/55)
REC: 50 Toes to Bar for time, every time you drop off the bar do 10 Abmat Sit Ups. Scaling to Knees to Elbow or Knee tucks is allowed.
Saturday, May 4th, 2013
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)
Saturday, April 6th, 2013
WOD: CrossFit Games Open WOD 13.5
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65)
15 Chest to Bar Pull Ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
This is it folks! This is the last week of the CrossFit Open. Give it everything you've got and leave no doubt.
We'll be celebrating at the Stampede at 12:30. Hope to see you there.