WOD 20 Mar, 2013

Push Press

3-3-3-3-3

Increase load to the maximum weight that can be succussfully lifted for 3 consecutive repetitions.  Post load to comments.

Workout of the Day

Crossfit Open 13.2 WOD!

AMRAP 10:

5 Shoulder-to-Overhead, 115#/75#
10 Deadlift, 115#/75#
15 Box Jumps, 24"/20"

We will be substituting box jumps with plate jumps and bench step-ups to give you a little flavor of the open.

Workout of the Day

"Chelsea"

EMOTM 30 (Every minute on the minute):

5 Pull-ups
10 Push-ups
15 Air Squats

Today is our first "Girls" benchmark WOD!

Dress warmly, we will be outside.

Workout of the Day

For load:

Bench Press

2-2-2-2-2-2

We will be testing our absolute strength again. Make sure you join in so you can build a bases of strength that will help you create your Crossfit goals!

WOD 8 Mar, 2013

For time,

22-16-10

Dumbbell Thrusters (45#/30#)

Pistols

Post time to comments.

WOD 6 Mar, 2013

Front Squat
5-5-5-5-5

The purpose of this WOD is to establish the maximum weight that can be successfully lifted for 5 consecutive repetitions.

Post loads to comments.

WOD 4 Mar, 2013

For time,

8 rounds

6 Goblet Squats (50#/35#)

7 Hand Release Push Up

8 Knees to Elbows

Post time to comments.

Mobility: Last week we started working to increase our mobility.  We are going to continue that effort this week with more exercise intended to increase your hip flexibility.  The video below is short, but provides very good information about why we want to improve hip mobility.