040913 WOD
A. Barbell
HBBS
4 x 5
Warm up to 70-75% of 1RM and increase weight with each set
B. Metcon
For time:
400-meter run
50 double-unders
40 reverse lunges (20/side)
30 toes-to-bar
20 Russian kettlebell swings (70/53)
10 dead-hang pull-ups
Cory, resident badass, is skilled with a paintbrush, a barbell and a fire hose, among other tools. We are beyond stoked with his massive CFUM mural, which was completed Sunday. Some say Van Gogh was a big deal, but we guarantee the artist didn’t save lives, put out fires and back squat well over 300#. Thank you, Cory, you multitalented ninja!
040813 WOD
A. Barbell
Snatch
5 x 3
B. Metcon
Three rounds for time:
5 power snatches (115/75)
10 overhead squats
15 burpees
* Use same barbell for power snatches and overhead squats
C. Cash out
Accumulate three minutes in a handstand hold
We can’t say it enough: Congratulations to each of you who made it through five weeks of grueling workouts with the 2013 Reebok CrossFit Games Open. Waiting for the big reveals on Wednesdays. Making it to the box for testing Fridays regardless of whether you’re sick or injured. Giving it 110 percent amid busy work and home schedules. Week by week, WOD by WOD, you truly made us proud. With every rep, we remembered why we love our box so much: Your heart is the strongest part about you. Great work, CFUM! The open is pau! Now get ready to party next weekend . . .
040613 WOD
A. Group warmup
B. Metcon
For 15:00 in teams of two:
Partner A – Run 400 meters
Partner B – AMRAP
5 ring dips
10 wall balls (20/14) to 10′ target
15 sit-ups with wall ball (use same weight)
20 double-unders
Switching; rounds and reps of AMRAP is team’s score.