Daily Workout

March 22, 2013

Saturday March 23, 2013

Great job to everyone that participated in week 3 of the CrossFit Games Open, we had such a fun time! If you need to make up the Open WOD you can come in today at 9:00am during open gym. __ WOD “Saturday Teamwork” In teams of four, complete four sets of the following circuit for max reps/calories: 60 seconds of […]
March 21, 2013

Friday March 22, 2013

It’s a good thing we all love Wall Balls right! __ CrossFit Games Open WOD 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20/14 lbs to 10/9′ target) 90 Double-unders 30 Muscle-ups __ CF Open 13.3 Prep, Tips, Strategy, and Survival Tips, Deja Vu
March 20, 2013

Thursday March 21, 2013

Happy Birthday Josh! Post Birthday wishes to comments. __ WOD Skill Practice: Rope Climbs Then 4 rounds for time: Run 400 meters 10 Lateral Burpees 🙂 7 Power Cleans (Advanced:125/195) (Intermediate: 135/95) (Beginner: 75/55) __ Sleep is More Important than Food by Tony Schwartz Let’s cut to the chase. Say you decide to go on a fast, and so you […]
March 19, 2013

Wednesday March 20, 2013

Congratulations Cody on your new baby! __ WOD Take 10-15 minutes to find your max height Box Jump Then for time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Front Squat @ 65% of 1 RM Box Jump @ 75% of max height __ Why Women Need to Lift Heavy “You may have been told that […]