Archive for February 11, 2013

Tuesday 20130212 Open Workout

Posted: February 11, 2013 by totactfit01 in Uncategorized
2

Day 12 of the Burpee Challenge!

crossfit bar facing burpees

Pic courtesy of Savage Fitness.  Good news!  You may see these in your future today.  Just sayin’…..

Strength:

DeadLift 3×5

(add 5lbs from weight used 14Jan2013.  Click here to refresh your memory)

-15 minute cap

Post weight to Comments/LogWOD

WOD: Double WOD!

Clip courtesy of Navy Fighters.  “I feel the need.  The Need For Speed!”

“Maverick”
3 Rounds For Time:
15 Box Jumps (30/24)
25 Shoulder 2 Overhead (115/95)

*Cut off = 15min
*20min after WOD1 started…..

“Goose”
3 Rounds For Time:
5 Bar Facing Burpees
5 Squat Snatch (95/65)

Post times for both WODs to Comments/LogWOD

GOAL = Stay moving.   This WOD’s purpose is metabolic conditioning, not Strength.  So move fast!  IF you cannot moved the prescribed weight at a high tempo, then you’ll need to scale.

Cash Out:

3 Sets of max rep Glute Ham Raises