Hip Hop Hooray
CFB is a little bit of a party gym
WOD 2/3/12
In 15 minutes:
Overhead Squat 1 rep max
In 10 minutes:
Overhead Squat 15 rep max
Rest
As many rounds as possible in 5 minutes:
5 Overhead Squats
10 Toes to bar
We want EVERYONE to compete in the CrossFit Open this year. The first step is to get your profile set up at http://games.crossfit.com/
They Know
WOD 2/2/12
500m Row Time Trial - Top times will make the board!
Rest 3 minutes:
15-12-9
Kettlebell Swings (55/35)
Lateral Burpees*
Rest 2 minutes:
12-9-6
Kettlebell Swings (55/35)
Burpees with a lateral hop over hurdle or barbell
*A lateral burpee is a burpee with a sideways hop over a hurdle or barbell with bumpers. You body will be parallel with the barbell and you will jump left to right over it after each burpee.
We want EVERYONE to compete in the CrossFit Open this year. The first step is to get your profile set up at http://games.crossfit.com/
Push It Real Good
These guys would be excellent waiters
WOD 2/1/12
Push Press 5-5-5-5-5 (All sets should be heavy; start from the ground)
4 Rounds: 30 seconds of work, 30 sec rest at each station:
Back Squat (heavy, around 60% of your 1 rep max)
Push-Ups
Dumbbell Push Press (45/30)
Cash Out: Max Rep Back Squats with weight used in WOD
Grizzly
Bears, Beets, Battlestar Gallactica
WOD 1/31/12
Deadlift 3-3-3-3-3 (all sets 75-85% of max)
Do 3-5 Dead Hang Pull-Ups between each set
1-10
Wall Ball (20/14)
Burpees
Do one rep of each, then two reps of each, then three, and work your way up to 10.
Our new shirts arrive this evening and will be for sale Wednesday unless you are a rooster, sorry guys.
We want EVERYONE to compete in the CrossFit Open this year. The first step is to get your profile set up at http://games.crossfit.com/