Monthly Archives: March 2013

0298: Happy 50th Brian.

                  Warm up: movement order 10rep x2 Wod: For time Run 400 m 20 Thrusters 115/75 Run 400 m 20 kb Swings Run 400 m 20 Pulll ups Run 400 m 20 b. squats 115/75 Run 400 m 20 burpees Strength: B. Press 4X6 / 75  … Read More »

Category: WOD

0297:

        Open wod: 13.3 at 9am

Category: WOD

0296:

              Wod: 10 RFT 5 DL 245/155 8 chest to bar pull ups 20 abmat sit ups 200 m run 10 m walking lunge 35/26  

Category: WOD

0295: 13.3

                  CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups Strength: Press make up 5×4/70 then if time b. squat  4×6/65  

Category: WOD

0294:

              Warm up: Get warm in 10 minutes Wod: 25 min of quality work. Refine your pull up 3 reps 10 unbroken DU / make it happen 2 TTB & 2 KTE Run 350 m Strength: make up Press f/ Tuesday  

Category: WOD

0293:

              Warm up: barbell time Wod: bb Komplex 1 8 cleans 3 burpees 4 SDHP // 135/115/75 Run 800 m 2 BBK Run 400 m 4 BBK Run 200 m 6 BBK Strength: Push Press 4×8 / 65

Category: WOD