Strength:
Overhead Squat
3-3-3-3-3 Reps

WOD:
5 Rounds for Time of:
5 Muscle Ups -or- 10 C2B Pull Ups -or- 15 Jumping Pull Ups
10 Kettle Bell Swings 53#/35#
15 Thrusters 95#/65#

Ringing in the new box with….

CFYV Harlem Shake Monday 6pm

All members are invited to participate.  Bring a costume or prop and your dance!!!!  Let’s do this.

newbox2

CrossFit Open Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/95 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

Thursday 130307

Posted: 03/07/2013 in Uncategorized

Are you ready? The CrossFit Open 13.1 workout has been announced!
If interested, DON’T FORGET to sign up for the CrossFit Open , 13.1 workout will be done on Friday.

Strength:
Mobility

WOD:
AMRAP 10 Minutes
1,1…2,2…3,3…
Thrusters (95/65)
KB Swings 2pood/1.5pood

image

Strength:
Snatch
20mins to master technique

WOD:
Adrian
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box

Post time to comments.

Strength:
100 Double Unders for time

WOD:
Complete as many reps as possible in 30 minutes of:
Rope climbs and push-ups
Count the number of trips up the rope and the number of push-ups within the half hour.

Strength:
Back Squat
6-6-6-6-6-6

WOD:
Three rounds for time of:
Run 200m
100m Walking lunge
50 squats

Strength:
30 muscle-up to forward roll

WOD:
3 Rounds for time
300 Meter Sprint
10 Push Press 135#/95#
10 Front Squats 135#/95#
10 Dead Lifts 135#/95#