CrossFit Games
03/16/2012 WOD
Today’s WOD Workout A/B: Deadlift: 3-3-3-3 Then: 4 Rounds 20 kb swings (53/35) 15 toes 2 bar 10 m db walking lunge (45/25) Red meat will kill you dead! Robb Wolf, what say you? Red Meat: Part of a Healthy Diet?
Open WOD 12.4
CrossFit Games Open 12.4 is here. A couple of our athletes took a run at it last night and commented that this workout is a shoulder smoker. All registered Open athletes should make sure to watch the movement standards before you come in to test. Testing will take place today and on Saturday. Good luck everyone! [...]
12.3 Is In The Books!
Today’s WOD Workout A: Back Squat: 5 x 5 (80% of 1 rm) Then: 10 Rounds For Time 10 Wall Balls (20/14) 25 Double-Unders 200 m Run Workout B: Do one muscle-up on the minute for 10 minutes OR work on your muscle-up progressions. Then: 10 Rounds For Time 10 KB Swings (53/35) 200 m [...]
Don’t Forget to Submit Your Scores!
Rest Day There was a lot of energy in the box yesterday and it was fun being of part of it! CrossFit Open registered athletes need to submit their score for 12.3 by 5:00 pm today (remember daylight savings!) to be validated. Mesh will be in the box today from 2:00-4:00 pm for anyone that [...]
Bring Beer!
Today’s Schedule 9:00 am- On-Ramp 10:00, 11:00 am- Regular Group Classes Today’s WOD: CrossFit Open WOD 12.3 or make-up a WOD you missed this week*. *Bring beer. People tend to get thirsty after working out AND it’s Saturday AND you have nowhere else to go AND we are a fun group to hang out with [...]
Busted
Today’s WOD Workout A: Spend 15 minutes working on muscle-ups or muscle-up progressions. AMRAP in 10 minutes: 3 deadlift (225/135) 6 burpees 9 kb swings (70/53) Workout B: 5 Rounds: 5 renegade push-ups (40/25) 10 db walking lunges 100m farmer’s carry* *5 burpee penalty every time you set down the db’s 12.3 is off and [...]
This Is How We Get Ready For 12.3!
So we couldn’t just ride off into the sunset and start fresh at our new space in April without any hassles right? Of course not! Last night Coach Ryan was greeted with a clogged sewer line that backed up both our toilets. Fortunately, the clean-out outside the building did it’s job so no major clean-up [...]
Separated at Birth (Part II)
Today’s WOD Workout A: Split Jerk: 1-1-1-1-1 Then: 500m row 10 power cleans (155/115) 400m row 8 power cleans 300m row 6 power cleans 200m row 4 power cleans 100m row 2 power cleans Workout B: 3 Rounds Run 200m+400m+600m* *rest exactly the same amount of time it takes you to run each distance Finish [...]
Open WOD 12.2 in Pictures
Open WOD 12.2 is in the books and we are readying ourselves for 12.3 which will be released tomorrow evening. Our top male was Mesh with 82 reps and top female was Sonic with 75! Let’s stay on it people! Today’s WOD Workout A 50 squats 50 pull-ups 50 knees to elbows 5 HSPU 50 [...]
Don’t Neglect the After-WOD
With competition season upon us, people are hitting workouts harder than ever (great job everyone on 12.2!). With that, we need to make sure that we are spending time on a “cool down” just as we do a warm-up. Here is MOB God K-Starr from the Mobility WOD discussing the importance of taking care of yourself once [...]
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