May 17th, 2013 A) “CrossFit Baseball” B) 15 Minute AMRAP: 400 Meter Run ME Muscle Ups **If you don’t have muscle ups then do Pull Ups** **If you don’t have Pull Ups do Pull Up MOD 1 min AMRAP**
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5-15-2013
May 15th, 2013 5 Minute AMRAP: 3-Front Squats (Heavy) (From Rack) 6-Box Jumps (28/24) 5 Minute Rest 5 Minute AMRAP: 3-Front Squats 6-Box Jumps 5 Minute Rest 5 Minute AMRAP: 3-Front Squats 6-Box Jumps ****Note: Front Squat should be close to your 10 rep max Front Squat. We did our ten rep max about 2-3 [...]
5-14-2013
May 14th, 2013 A) 3-3-3-3-3—Power Clean **Note: This is just a warm up. Focus on Posture and Footwork. Dont go any higher than 50lbs over WOD weight** B) 3 Rounds: 10-Power Cleans (135/95) 50-Double Unders
5-13-2013
May 13th, 2013 A) Muscle Up Progression B) For TIme: 50-Wall Balls (20/14) 50-Chest 2 Bar Pull Ups 50-Skull Squats 50-KBS (54/36)
5-12-2013
May 12th, 2013 Rest Day-Meal of the Week Chicken Pineapple Stir Fry For the full recipe go to link: http://paleodietlifestyle.com/chicken-pineapple-stir-fry/
5-10-2013
May 10th, 2013 For Time: 50-Double Unders 25-SDLHP (54/36) 5-Rope Climbs 40-Double Unders 20-SDLHP 4-Rope Climbs 30-Double Unders 15-SDLHP 3-Rope Climbs 20-Double Unders 10-SDLHP 2Rope Climbs 10-Double Unders 5-SDLHP 1-Rope Climb Team Regional Workouts : http://games.crossfit.com/workouts/regionals Alright guys here are the designs for the regional “Fan” shirts. Hopefully we will have them ready for purchase [...]
5-9-2013
May 9th, 2013 10 Minute AMRAP: Teams of 3 Partner A: Run 200 Meters Partner B: Squat Snatch Partner C: Ring Dips **Partner B and C AMRAP their movement until Partner A returns…. Then Rotate** Team Regional Workouts : http://games.crossfit.com/workouts/regionals Alright guys here are the designs for the regional “Fan” shirts. Hopefully we will have them [...]
5-8-2013
May 8th, 2013 “Goat Day” Odd: Goat 1 Even: Goat 2 Goat= A movement you feel you need to work on. For Example: Skill: A movement that you are not technically sound Strength: A movement you want to increase your strength Suckfest: A movement that you hate to see on the WOD. **Only pick 2 [...]
5-7-2013
May 7, 2013 3 Rounds: 400 Meter Run 10-Thrusters (135/95) Individual Regional Workouts (Friday) announced: http://games.crossfit.com/workouts/regionals Alright guys here are the designs for the regional “Fan” shirts. Hopefully we will have them ready for purchase in 2-3 weeks. Be sure to get your hotel reservations and tickets. Regionals is less than a month away!!!!