WOD

Open Wod: http://games.crossfit.com/workouts/the-open/2013   Will be done as regularly scheduled class Wod.

Top Pull Deadlifts: 5X3 @ 70% – rest 90 sec. DEMO VIDEO -then- For time: Run 800m 50 Pull-ups 75 HR Push-ups Run 800m   Adapted... Read More

Push Press 5×5 @ 70%     5 rounds for total HSPU of: 2 minutes to complete- 20 KBS 24/16kg 12 Lateral Box Jumps 20″... Read More

HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes. -then- 5 rounds for total reps of: 1... Read More

7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec. Notes: This movement should be performed with a pull to the knees—First Pull,... Read More

Burpee. According to the Oxford English Dictionary, the exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a... Read More

    Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60 sec. after sets @ 75/80%, rest 2 minutes... Read More

    7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec. WOD: 5 rounds for total working time of: 32 Split... Read More