Thursday 31 January, 2013

Aww Jess – don’t be upset! After much anticipation, the CrossFit Open registration is finally here! You don’t have to wait any longer. Register now and let out a sigh of relief! Then…work your butt off in the gym (and eat well).

All Levels WOD
Gymnastic Strength 3 Rounds NOT for time of: 10 Shoot Thrus 5 Wall Walks :30 L-Hang The wall walks in the video are performed to a floating plank, we will start and end on the ground. Conditioning* 15-12-9-6-3 Deadlift 185# Handstand Push-up Vertical Leap, 1 foot above reach. *Strict 20 minute time limit
Level 1 WOD
21-15-9 Kettlebell Swing Box Jump Power Clean

All Levels WOD

Gymnastic Strength
3 Rounds NOT for time of:

10 Shoot Thrus
5 Wall Walks
:30 L-Hang

*The wall walks in the video are performed to a floating plank, we will start and end on the ground.

Conditioning

15-12-9-6-3

Deadlift 185#
Handstand Push-up
Vertical Leap, 1 foot above reach.

*Strict 20 minute time limit

Level 1 WOD

21-15-9

Kettlebell Swing
Box Jump
Power Clean