WOD 3/7/13

Front Squat 7-7-7-7   Start at 70% of your one rep max and add weight each set


For Time:

800m Run

20 Overhead Lunges per Leg (45/25)

20 Bumper Burpees (45/25)

20 Plyo Push-ups on bumper

400m Run

15 Overhead Lunges per Leg (45/25)

15 Bumper Burpees (45/25)

15 Plyo Push-ups on bumper

200m Run

10 Overhead Lunges per Leg (45/25)

10 Bumper Burpees (45/25)

10 Plyo Push-ups on bumper


The first workout for the CrossFit Open has been announced! It looks very difficult but remember we can scale it however we need to. Also, most people won’t even get to those heavier bars so if you’re saying in your head “I can’t snatch that much” don’t worry; just see how far you can get. It’s not about finishing first it’s about improving yourself as an athlete and pushing yourself to your limit!

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  • Scott

    Did 13.1 (40/30@75#)(30/30@105#)(18-time)/17:00. Goal is to just get all 5 WODs this year. Crazy week – in 1 week will have worked out at Crossfit Deep Ellum in Dallas, CFB and Crossfit Low Oxygen in CO. CFB will always be my first love though.

  • Kayla Hahn

    Whew! I’m sad that I am going to miss out on this one. I am going back home for a week and I gotta say I am really going to miss CFB!

  • hardyf

    this WOD hurt all 23 something minutes of it

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