Monthly Archives: February 2013

Friday, March 1, 2013

Skill: dips – parallette or ring 3 x 7 Metcon: Mr. Moody 10-9-8-7-6-5-4-3-2-1 reps of: Front Squat (125#/90#) Shoulder to OH EMOM: 5 Burpees After Party: Partner PNF Chest stretch (4 x :07) – done with arms outstretched and partner … Continue reading

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Thursday, February 28, 2013

Stamina/speed: for time: 200m run; rest :30 – 400m run; rest 1:00 – 200m run MetCon: No Limits 8 4:00 at each station; :40 work/:20 rest; no rest between stations 0:00 – 3:40 = slam balls 4:00 – 7:40 = … Continue reading

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Wednesday, February 27, 2013

Stamina/strength: 100 sledge swings for time – compare to 11/01/12 MetCon: “Dr. Octopus” (8/2011) (KB and Bar weight kept the same throughout) Buy-In: 400 M Run 8 Deadlift (155/105) 8 Power Clean 8 Push Jerk 8 Back Squat 8 Pushups … Continue reading

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Tuesday, February 26, 2013

Let me try this again. A video by some of your ninjas: Skill/Stamina: 100 DU for time Metcon: Karen – compare to 11/20/12 150 Wallshots for time (20#/14#) After Party Mini Met; not for time: 20 DU 50 Situps 20 … Continue reading

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Monday, February 25, 2013

This video is brought to you by Sofa King Paleo team from the challenge (Jess, Val, Rebecca, Chuck and Cindy). Strength: 15:00 for overhead press series: strict press 3-3-3; push press 2-2-2; push jerk 1-1-1 Metcon: Salty Dog 21-15-9 OH … Continue reading

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Sunday, February 24, 2013

Open Gym = noon to 2:00pm

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Saturday, February 23, 2013

8:30am – 9:15am = Yoga for CrossFit 9:15am – 10:00 = Team WOD Teams of 3 All movements must be completed as a team 200m barbell carry (below waist) (185/135) 1 heavy tire flip 20 synchronized burpees 200m 3 man … Continue reading

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Friday, February 22, 2013

Skill: Handstand Walk MetCon: “Roadhouse.” 5 Squat Cleans (155#/110#) 10 pull ups 5 Front Squats 10 ring dips 5 Squat Cleans 10 pull ups 5 Front Squats 10 ring dips Cash Out: 25 burpees After Party: Foam Roll 6:30pm Advanced … Continue reading

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Thursday, February 21, 2013

Strength: Back Squat 3-3-3 (compare to 06.06.12) MetCon: No Limits 7 AMRAP in 3 mins DB Renegade Rows ( Push Up Row R Row L) Rest :30 AMRAP 2 mins DB step ups (45/25) (20/16) Rest :30 AMRAP 1 min … Continue reading

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Wednesday, February 20, 2013

Speed: 5 x 50m sprint (walk back) 2011 CrossFit Games Open WOD 11.4 AMRAP in 10 minutes of: 60 Bar Facing Burpees 30 OHS (120#/90#) 10 Muscle Ups After Party: 3×10 GHD sit ups

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