Monthly Archives: February 2013

0277: Sign up for the Games!

            Register at the link below. The cost is $20.00. Stay tuned for further details in the box http://games.crossfit.com/ Warm up: Get ready. Group Wod: Teams of 3: 5 RFT BB Friday plex – squat clean – thruster –b.squat to overhead back to ground! ▪        Partner (1) 5 rep BB… Read More »

Category: WOD

0276:

                  Warm up: set up hurry up Wod: Round 1- 7 min amrap ▪        12 ring push ups ▪        6 pull ups 3 min rest Round 2 – 7 min amrap ▪        8 ring rows ▪        10 Cousins 3 min rest Round 3 – 7 min amrap… Read More »

Category: WOD

0275:

              Warm up: hip mobility drill – GTO work to working wt. Wod: 1 GTO then 1 to 12 lateral over the bar burpees: Ex. 1 GTO – 1 OTBB , 1 GTO 2 OTBB, 1 GTO 3 OTBB etc…(note over the bar & back =1rep For time: ▪       … Read More »

Category: WOD

0274:

Warm up: 8 sec HSH, 20 jr singles, 10 kb swing X 4 Wod: 3 min work 1 min. rest //  2 rounds of following: count total rounds ▪        4 TGU 35/26 – 15 DU 1Min rest ▪        2 HSPU – 8 comp swings 35/26 1 Min rest ▪        6 V-Ups – 12 mt climbers… Read More »

Category: WOD

0273: Daniel

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. Warm up: 8 bb thruster, 100 run, 2-8 pull ups, active stretch Wod: for time ▪    50 Pull-ups 400 meter run ▪    95 pound Thruster, 21 reps ▪    800 meter run ▪    95 pound Thruster,… Read More »

Category: WOD

0271: Glen’s Snowbird Farewell

Warm up: Be warm be ready, set up pull stations // start time 15 past hour (cut time you guessed it 47 min. easy. Wod: For time 47 walking lunge steps 47 Pull ups 47 jumping squats 47 HRPU 47 bb thrusters 45/33 47 burpees 47 kb swings 53/35 47 sec HSH (if you fail… Read More »

Category: WOD