Archive for February 11, 2013

Tuesday 20130212 Open Workout

Posted: February 11, 2013 by totactfit01 in Uncategorized

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