4-8-2013 (Open Appreciation Week)

11.2 Athlete Workout: Deadlift / Push-up / Box jump

15 min AMRAP of:
9 Deadlifts
12 Push-ups
15 Box jumps

Read the full workout description and watch the video

This week, we'll revisit our favorite WODs from the CrossFit Open...and you thought it was over... 

4-6-2013 and 4-7-2013

Rest Days.

A draft version of our 2013 t-shirts.  Let us know what you think on the facebook page.

04/05/13

JACK

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 

AMRAP 20 min

115lb Psuh Press, 10 reps
1.5 Pood (55lb Dumbell) KBS, 10 reps
10 Box Jumps, 24" Box

04/04/13

Benchmark day:

 "ANGIE"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

For Time
Complete all reps of each exercise BEFORE moving to the next. These SHALL NOT be broken up or partitioned.

4/03/13

Play a Sport or make up a WOD you missed and really wanted to do.
And don't forget, CF Games 13.5 comes out tonight!!

04/02/13

Strength and Conditioning:
For time:
Run 400m
Bodywieght Back Squat, 20 reps
Run 800m
Bodyweight Back Squat, 15 reps
Run 400m
Bodywieght Back Squat, 10 reps

04/01/2013

Strength: 5-5-5
Power Cleans @75-80% 1RM

WOD: 3 RFT
10 HSPU
30 Double Unders