WOD:

CrossFit Games Open WOD 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

WOD Saturday:

Strength - Back Squat 3x3

Followed by 1 max effort set with 70% of 1 rep max.

Met Con - For Time complete:

12 Squat Cleans #135/95lb

15 Sit-ups

9 Squat Cleans #135/95lb

20 Sit-ups

6 Squat Cleans #135/95lb

25 Sit-ups

3 Squat Cleans #135/95lb

30 Sit-ups

Happy Birthday Colleen Pakkidis!

If you are competing in the CrossFit Games Open please take note.

- Open WODs will take place on Friday's for the next 5 weeks

- Try to plan your rest days on the Thursdays

WOD: Part 1 -

8 Rounds for time of:

8 Knees To Elbows

16 Stationary Lunges Holding a KB #1.5/1 Pood

8 KB Swings #1.5/1 Pood

Part 2 - GHD Back Extensions

3x15

* Try to add weight if possible

WOD Tomorrow:

There will be 2 options

Option 1 - If you are registered for the CrossFit Games Open WOD 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Option 2 - TBD

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Happy Belated Birthday Terianne Colangelo!

WOD:

Strength - Front Squat 3x3

Followed by 1 max effort set with 70% of max

Met Con - 7 minute AMRAP -

10 Wall Balls #20/14

10 Ring Dips

WOD tomorrow will be determined once we find out what the workout is for the first week of the 2013 CrossFit Games Open.

We will be completing the open workouts each Friday. If you still haven't signed up under our team make sure to get onto the CrossFit Games website and sign up!

Happy Birthday Jackie Simon!

WOD:

Strength - Push Press 3x3

Met Con - For Time Complete:

1000m Row

Then 5 rounds of:

10 Pull-ups

10 Box Jumps #24/20

WOD Tomorrow:

Strength - Front Squat 3x3

Followed by 1 max effort set with 70% of max

Met Con - 7 minute AMRAP -

10 Wall Balls #20/14

10 Ring Dips

Happy Belated Birthday Craig Hamilton & Greg Burnham!

WOD:

“The Chief“

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

WOD Tomorrow:

Strength - Push Press 3x3

Met Con - For Time Complete:

1000m Row

Then 5 rounds of:

10 Pull-ups

10 Box Jumps #24/20

Happy Birthday Geoff Mahar & Madelaine Checchia!

WOD:

Strength - Shoulder Press 3x3

For Time Complete:

50 Burpees

20 Push Press @ 70% 1RM (you are not allowed to use a rack. You will have to be able to clean it from the ground)

50 Burpees

WOD Monday

“The Chief“

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Happy Birthday!!

Gigi Decandia and Kathryn Millar

WOD:

Strength - 20 minutes to work up to a 2RM Squat Snatch

Strength - 20 minutes to work up to a 2RM Back Squat

WOD Tomorrow:

Strength - Shoulder Press 3x3

For Time Complete:

50 Burpees

20 Push Press @ 70% 1RM (you are not allowed to use a rack. You will have to be able to clean it from the ground)

50 Burpees

Happy Birthday Rob Wilson!

WOD:

20 minute AMRAP of :

5 Chest to bar pull-ups

10 Dumbbell/Kettle bell thrusters

15 Sit-ups

WOD Tomorrow:

Strength - 20 minutes to work up to a 2RM Squat Snatch

Strength - 20 minutes to work up to a 2RM Back Squat

Happy Birthday Joyanne Cooper and Elaine Salerno!

There is still one spot remaining in Justin's Shoulder clinic that starts tomorrow. It's still not too late to sign up.

WOD:

Strength - 20 minutes to establish a 2 RM Squat Clean

Met Con - Tabata Row (Calories) & Tabata Push-ups

Tabata = 8 Rounds of 20 seconds on followed by 10 seconds off. Lowest round is your score.

*Coaches note - For the tabata workouts make sure to give it your all but use your head. You can start out your row in double digits but unless you are an elite athlete it will be very hard to maintain this. For example I will see this happen more often than not: Calories in order of rounds:

12-10-9-9-7-7-6-4. Where it should have looked more like 9-9-9-9-8-8-8-8.

WOD Tomorrow:

20 minute AMRAP of :

5 Chest to bar pull-ups

10 Dumbbell/Kettle bell thrusters

15 Sit-ups