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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,…

03/15/2013 WOD

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Friday 03/15/2013WOD:CrossFit Games Open 13.2Complete as many rounds and reps as possible in 10 minutes of: 115/75 pound Shoulder to overhead, 5 reps115/75 pound Deadlift, 10 reps15 Box jumps, 24/20 boxSpend a good 20minutes warming up! This is an intense 10 minutes so prime your engine!{source}<iframe width="460" height="259" src="http://www.youtube.com/embed/bxiFg0C_jXg" frameborder="0"…

03/14/2013 WOD

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Thursday 03/14/2013Skill Work for 13.2{source}<iframe width="460" height="259" src="http://www.youtube.com/embed/j58AbG5ZBWY?list=UUtcQ6TPwXAYgZ1Mcl3M1vng" frameborder="0" allowfullscreen></iframe>{/source}{source}<iframe width="460" height="259" src="http://www.youtube.com/embed/lE_z2wvC4oI" frameborder="0" allowfullscreen></iframe>{/source}This is a different animal than 13.1 this is "Sprint Pace" WOD.  Two words don't go together normally but you don't want to come out of the gates so fast that 4 minutes into the WOD…