Thursday 3.28.13
OPEN 13.4 read more…
Wednesday March 27th 2013 O-Lifting Week 7
Strength Front Squat 5@65% 4@75% 4@80% 4@85% Rest 90sec Clean Pull + Clean and Push Jerk with a 3 Count First Pull on Both 5×1+1 (60-80% of best Clean and Jerk) OT 2min Push Press x5 + Push Jerk x3 + Split Jerk x1 4xComplex , No dropping the bar until all 9 reps are […]
Spirt of the Games CrossFit Open 13.3: Laura Moore
Check out this week’s Spirit of the Games read more…
Wednesday 3.27.13
It’s Wednesday! Goat day is back! OTM x 20 Goat Day Odd – Goat 1 Even – Goat 2
Tuesday 3.26.13
5 Rounds
10 Clean & Jerks (135,95)
10 Burpee Pull ups read more…
Monday March 25th 2013 O-Lifting Week 7
Strength Back Squat 5@70% 5@80% 2@85% 3@90% 1@100% 3 Position Hang Snatch 5×3 60-80% Build up Snatch Balance 3×3 @ 90% of Snatch Snatch Dead Lift + Snatch Pull + Snatch Shrug 3×3 @ 105% of Snatch Conditioning Tabata Lunge Jumps Hand Stand Holds
Athlete Spotlight: Elizabeth Anderson
Check out our Athlete Spotlight on Elizabeth Anderson
Athlete Spotlight: Ryan Flanagan
Check out our Athlete Spotlight on Ryan Flanagan
Monday 3.25.13
Run
8 x 400m
Rest 3 min between each. read more…
Saturday 3.23.13
Come watch Blake take on Fran in his full firefighter gear at 10 am Today you can do 13.3 or… A WOD from the 2011 Regionals… 21-15-9 Deadlifts (275/185) Box Jumps (30/24 games standard)