April 8, 2013
EMOM – 10
Odd – 3 Heavy DL
Even – 25s ME Double Unders
+
AMRAP – 7
STOH 3,6,9,12….
Burpees 3,6,9,12….
0 Comments
filed under: WOD
April 7, 2013
5 sets of 3 HSC + 2 Jerk
+
200m Sprint x 8
r/r – 2min
+
Couch Stretch
2 Comments
filed under: WOD
April 4, 2013
4 sets of
10 BB Lunges; r/r – 30s
8-12 Ring Rows; r/r -60s (elevate feet or wear a wgt vest if necessary)
45-60s Prone Plank; r/r – 60s
+
21-15-9
KBS
Box Jumps
HRPU
–or–
13.5
—-
The Awesome Clean and Jerk Lady
4 Comments
filed under: WOD
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I’m famous! I have seen this picture everywhere! Shayne told me I was on twitter….my brother in law called me at work this morning to tell me I was on the blog….what next? The cover of People???
I LOVE IT!
Thank you, Matt. : ) -
My other favorite part of this picture (second to the AMAZING PR!) is the pure joy and excitement of everyone gathered around. If anyone asked me to describe the BOLT family, I would show them this
April 3, 2013
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters 100/65
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
–or–
If you do not complete 90 reps in 4 mins, rest 4 min, and at 8min on the clock
2 RFT
400m Run
15 Power Cleans
+
Mobility and/or Skill/Goat Work
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If attempting Saturday
CTB Pull Up skill work
+
3 sets
3min Row for meters
r/r – as needed
0 Comments
filed under: CrossFit Games, WOD
April 2, 2013
Choose your work today based off of the day you will make your Open attempt. Thursday – Rest/Mobilize, Friday – Can do today’s WOD or Goat/Light WOD your Coach will help you with. Saturday – Today’s WOD
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EMOM – 8
3 DE DL @65%
+
3 sets for total time
20 KBS
20 Burpees
40 Double Unders
r/r – 60s
+
100 Sit Ups/TTB/GHDSU
4 Comments
April 1, 2013
EMOM – 10
Odd – 2 FS
Even – 5-10 HSPU
+
3 RFT
400m Run
15 Thrusters
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Saturday cook out party to celebrate all of the accomplishments of the CrossFit Open. Get your ice cream ready! More details to come
3 Comments
filed under: WOD
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And this morning we all screamed for thrusters, but in a very different way.
Are you sure it’s 200m…a little birdy told me it might be 400m…
Never mind…clarified by another little birdy