Warm Up: Warmy 3 sets of handstand holds @ :30, rest :30 secs paused frog jumps x20 Xfit WOD: 13.1 games open WOD (lite version) You have 17 minutes to complete the following ladder; 40 burpees (touch above line) 30 snatch (65#/45#) 30 burpees 30 snatch (75#/55#) 20 burpees 30 snatch (95#/65#) 10 burpees AMRAP […]

Warm up Pull’s (8,6,5,5,4) Stomach SWOD: Session 1, week 3 – Press 75%x5, 85%x3, 95%x1+ 50-55% 5×10 Dips 3×8 Banded delt; Y’s, behind neck and pull aparts 3×10 Post weight to comments.

Well, it’s that time of year again and CrossFit Open Games starts tomorrow 3/6/13. The interest from the group wasn’t enough to create our own Y in-house open therefore I included a link to the Games website for those who want to sign up and participate in this year’s Open – http://games.crossfit.com/ Warmy Xfit WOD: Complete […]

5 minute warm up Pull’s (8,6,5,5,4) Stomach SWOD: Session 3, week 1 – Squats Squat – 75%x5, 85%x3, 95%x1+ 50-55% 5×10 Good mornings (3×12) starting weight 95#/65# Post weight to comments.

Again, great job to everyone who participated in the challenge. Warm Up: Warmy :15 v-up’s :30 handstand hold :45 hollow rocks 1:00 sit up’s Xfit WOD: Teams of 3 will perform the following for 15 minutes; Plank walks Front squats (95#/65#) Push up’s Athlete 2 and 3 perform AMRAP while athlete 1 plank walks to […]