Wednesday 04.10.2013

Strict Press


Eight rounds for max reps of:

75 pound Push press 20 seconds/Rest 10 seconds
Jumping alternating lunge 20 seconds/Rest 10 seconds

Tuesday 04.09.2013

3 Rounds for time of:
400 M Run
21 Kb swings 53/36#
12 Pull ups

Monday 04.08.2013

Front Squat

1-10-1-20-1-30 reps

The 2013 CrossFit Games Open is over.  We now return to your regularly scheduled programming.

Sunday 04.07.2013

Gantry Endurance WOD

Row, Run or Bike
After a 10 minute warm up  perform the following:
2 sets of 5x 40 sec max effort/20 sec rest.  5 minutes recovery between sets.

Open floor today from 11-1.  Come work on some skills, do the Open WOD or a WOD from the week you missed.

Saturday 04.06.2013

CrossFit Games Open Wod 13.5

4 minute AMRAP of:

15 Thrusters 100/65#
15 Chest to Bar Pull ups

*4 minute bonus for every 90 reps (3 rounds) completed

Friday 04.05.2013

5 Rounds for time:

15 Knees to elbows
15 Good mornings 45#
30 Double unders

Wednesday 04.03.2013

“Bear Complex”

5 Rounds of 7 Repetitions of the following barbell complex:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

One repetition is once through the complex. Hands stay on the bar through the entire cycle of 7 repetitions.  Hands stay on the bar the entire time.  Work up to the heaviest load possible.

Tuesday 04.02.2013

For time:

10 Overhead squats 95/63#

30 pull ups 20 OHS 95/63#

20 Chest 2 bar pull ups

30 OHS 95/63#

10 Bar muscle-ups


Monday 04.01.2013

“Death by 10 Meters”

With a continuously running clock, run 10 meters the first minute, 20 meters the second minute, 30 meters the third minute…until you cannot complete the distance within the minute.   Score is the last completed minute.