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03/29/2013 WOD

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Friday 03/29/2013WOD:CrossFit Games Open 13.4Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps3 Toes-to-bar135/95 pound Clean and jerk, 6 reps6 Toes-to-bar135/95 pound Clean and jerk, 9 reps9 Toes-to-bar135/95 pound Clean and jerk, 12 reps12 Toes-to-bar135/95 pound Clean and…

03/28/2013 WOD

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Thursday 03/28/2013Skill work:Toes 2 Bar{source}<iframe width="460" height="259" src="http://www.youtube.com/embed/bcfTyeGDn7s" frameborder="0" allowfullscreen></iframe>{/source}{source}<iframe width="460" height="259" src="http://www.youtube.com/embed/IJZpz5C1dAA" frameborder="0" allowfullscreen></iframe>{/source}WOD:10 Inch Worms20 KB Swing 55/3530 Jumping Squats40 V Ups DEMO50 Double Unders40 Sit Ups30 Broad Jumps (4ft..width of a mat)20 KB Swing 55/3510 Inch Worms  

03/21/2013 WOD

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Thursday 03/21/2013Skill Work for 13.3:This is the same WOD as last year.  Infact we just did this WOD on 02/07/2013{source}<iframe width="460" height="259" src="http://www.youtube.com/embed/dyrPY6L-lUo" frameborder="0" allowfullscreen></iframe>{/source}{source}<iframe width="460" height="259" src="http://www.youtube.com/embed/mNB_OROthEo" frameborder="0" allowfullscreen></iframe>{/source}WOD:Tabata This (8 rounds of 20 seconds work 10 second rest)Tabata Row, Rest 1 MinuteTabata Pull Up, Rest 1 MinuteTabata Push…

03/19/2013 WOD

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Tuesday 03/19/2013Skill Work:Hallow Body:{source}<iframe id="embedFrame" src="http://gymnasticswod.com/content/a00052?size=small" style="width: 320px; height: 180px" scrolling="no" marginwidth="0" marginheight="0" frameborder="0" vspace="0" hspace="0"></iframe><div><p style="padding:0;margin:0;width: 320px;text-align:center;font-size:0.8em;"><a href="http://gymnasticswod.com/content/hollow-body" target="_none">Details at GymnasticsWOD</a></p></div>{/source}Prescription:1)Lie down flat on back and push belly button down towards the floor, your lower back should be touching the groundKeep your abs and butt tight at all times,…