2.28.2014

WORKOUT 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as...

2.27.2014

SWOD 5×3 (Heavy) Hang Squat Snatch WOD 1000 Meter Row 2 Rounds 5 Strict HSPU 7 Squat Snatches 135/95 10 Strict Pullups *Remember: No matter how fun this may look, if you are doing the Open WOD Friday night prepare yourself… Make tomorrow a mobility day and...

2.26.2014

KETTLE BELL WEDNESDAY! WOD 53/35 – 30 Minute Cap 40 Goblet Squats 200 Meter Run 40 Snatches 200 Meter Run 30 Goblet Squats 200 Meter Run 30 Snatches 200 Meter Run 20 Goblet Squats 200 Meter Run 20 Snatches 200 Meter Run * For those doing the Open WOD at the...

2.25.2014

Tabata Warmup WOD – Do it and add it to your Open Profile if you are signed up for the Open “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press,...

2.24.2014

SWOD Go for 1-rep max Back Squat WOD “Helen” (Yet another to add to your CrossFit Open Profile) May be cold in the early morning or late evening. Dress accordingly. Three Rounds Run 400 Meters 21 KB Swings 53/35 12 Pullups...