Workout of the Day, Sunday, 4.21.13

BENCHMARK WORKOUT OF THE DAY, with Cassie and Record, 9am and 1pm.
HYBRID/ADVANCED OLY, with Jim 9-11am and 2-4pm.
CROGA, at 10am and 12pm.
FOUNDATIONS, with Cassie and Record, at 10am. (Box Jump and Double Under skill work!)
SQUATTING ONLY, at 11am, with Cassie and Record at 11am.
STRONGMAN, at 11am, with Tim. (Just got some new toys!  3 new sets of Farmer’s Walk Handles AND Chubby Axles!)
INTRO to OLY, with Jim, at 12pm and 1pm.

Interested in our CrossFit Open Awards?  Make sure you’ve watched the video!  We’ll post the minutes tomorrow as well.

Below, see Rob at the top of the deadlift.  We are coming up on Week 2 of the prepping cycle for the CrossFit Total.  Don’t forget – the dates for the event are Friday, May 10th, and Saturday, May 11th!  The lifts you’ll be completing will be three attempts at each: Back Squat, Deadlift, Press.  Sign up opens on Monday – be sure to check Facebook for notifications!



With Cassie and Record, at 9am and at 1pm.

MOVEMENT PREP: Row 500m. If you are waiting for an erg, complete the following stretches: Deep Belly Breathing + Lat Stretch, Spiderman plus Overhead Reach, 90/90 off the Box, Band Overhead Stretch, Band Pec Stretch, Band Rack Stretch.  Take more time with the stretches that you feel are most relevant.

SKILL WORK: Review the Kipping Pull-up.



1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

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