Elizabeth

WOD

A)2min as many double unders as possible

B)Elizabeth 21-15-9

BB Squat Cleans (135/95)

Ring Dips

Gary A)150 B)7:04

Time To Try Some Muscle Ups

WOD

A)6 sets 1min rest inbetween exercises

Box Jumps x 8

Bar Muscle Ups x max reps

B)

2min AMRAP
9 115/85 thrusters
9 sit-us
rest 2 minutes
2 min AMRAP
9 SDHP 115/85
9 Hand release push-ups
rest 2 minutes
3 cycles 

Hang On

Hey Guys
Just finished Crossfit Open workout 13.1. Pretty brutal workout but I got it done with 149 reps completed. Check out the video below.

WOD

A)Do a round every 2:30sec 5 rounds

BB Back Squats x 4

B)For Time

10 T2B
50 Air squats
10 T2B
50 J.Lunges
10 T2B
50 BJ (20"/24")
10 T2B
50 KBS (24/20kg)
10 T2B

Gary A)305 B)8:22

Lets Keep It Clean

WOD

A)2/400m Run Sprints 3min rest inbetween

B)A round every 2min 4 Rounds

5 Hang Cleans (135/95)

10 Push Press (135/95)

5 Burpees

C)A round every 2 min 4 Rounds

5 PWR Cleans (155/115)

5 Thrusters (155/115)

5 Burpees

Always room for another air squat

WOD
A)For Time

800m Run

150 DBL Unders

120 Air Squats

80 Sit ups

50 Push Ups

40 Pull Ups

30 Wall Balls (20/14)

20 Hop Lunges/sd

Gary 18:28

Dave 21.12

Helmets Required

WOD

A)Overhead Squat Practice 1 rnd every 2:30sec 10 reps

B)7RFT

Overhead Squats x 5 (135/85)

Bar MU x 5

KB Pwr Clean x 5/sd (28/20)

Gary 6:45

Just going for a little jog

WOD

5 RFT

15 Ring Dips

15 Box Jumps (24/20)

150m Run (.10)

Gary 7:44

 

Redo

WOD (compare to November 12^th 2012)

A)Do a round every 2:30sec and work up to a 5rm, 6 rounds

BB Squat Cleans x 5

B)21-15-9

BB Thrusters (95/55)

Pull Ups

Butterfly Sit Ups

Gary A) 175lbs B) 6:19

Just Another Easy Friday

WOD

A)Kettlebell warm up and practice.

B)18-15-12-9-6-3rep Rounds For Time:

Americano’s (20kg/12kg)

Push Ups

T2B

Box jump (28/24)
Kettlebell Snatch/sd (20kg/12kg)

Windshield Wipers

C)Skills Building