Archive for May 21, 2013

Wednesday 20130522 Open Workout

Posted: May 21, 2013 by totactfit01 in Uncategorized

Schedule Note!  Due to Friday and next Monday being Down Days for the 4-Day Memorial Day weekend, we will only have one class this Friday and next Monday.  Both days will be at 0900.  Please make note.


Power Clean + Front Squat
7 rounds 1+1 @ 75% of your Clean 1RM

Round starts every minute

Post weight used to Comments/LogWOD

Video courtesy of 23Shamrox.  So, for each round, do 1 Power Clean, then stand fully locked out, and perform 1 Front Squat


3 Rounds For Time:
400M Run
15 Burpee to Plate (45/25)
15 Plate Slams* (45/25)

Post time to Comments/LogWOD
*Plate slam=plate touches ground and goes to Overhead (active shoulder position) and back down

Cash Out:

Reverse Hyperextension – 3 x 25

Banded Front Squat Stretch x 3 min per side

Video courtesy of Mobility WOD. 

Firebreather Piece (Done on your own time outside of class):

Back Squat:
3×5 @ 85%

north central 2013Pic courtesy of CrossFit HQ.  The North Central Regionals goes down May 31-June 2nd in Chicago?  Anyone going?  Anyone volunteer to judge, help with media, etc…?  Who do you want to see do well?  Discuss in Comments