Monday 03.30.15

Monday 03.30.15

Well, The Open has ended and it’s back to your regularly scheduled program. Did you all succeed as well as you’d hoped? I know there were a lot of PR’s out there. Awesome job to all of you! Skill/Strength/Buy-in: Back Squat, 1RM WOD: AMRAP 12 10 Pull-ups 25 WBS 50 Double Unders HAPPY WODDING!!

Friday 03.27.15

Friday 03.27.15

Wahoooo! Last Friday Night Lights tonight–let’s make it awesome! Open WOD 15.5 For Time: 27-Calorie row 27 Thrusters 95/65 21-Calorie row 21 Thrusters 15-Calorie row 15 Thrusters 9-Calorie row 9 Thrusters HAPPY WODDING!!

Thursday 03.26.15

Thursday 03.26.15

Last week of the CrossFit Open. What’s it going to beee??? Announcement tonight at 8pm on the Games site. :) Skill/Strength/Buy-in: {Fundamentals} Deadlift review – work to heavy triples {Advanced} Renegade Man-makers 8×3 (1minute rest between sets) WOD: 10-20-30-40-50 Double Unders *10 push ups after every round HAPPY WODDING!!

Wednesday 03.25.15

Wednesday 03.25.15

Skill/Strength/Buy-in: 15 min Death by Hang Squat Cleans (185/125), (155/105), (135/95) *no minute off after failure- go straight to 50% ascending WOD: 1K Row 50 Ball Slams 25 Pull-ups (advanced add 50 WBS, 25 T2B) HAPPY WODDING!!

Tuesday 03.24.15

Tuesday 03.24.15

Skill/Strength/Buy-in: {Fundamentals} Push Press 1rm {Advanced} EMOM 10 1 Power Snatch + 1 OHS + 1 Hang Squat Snatch WOD: AMRAP 9 10 S2OH 10 SDLHP HAPPY WODDING!!