We Won!

Posted on March 13, 2013 by Allison Bojarski

Thanks to all of our members who are participating in the CrossFit Open, we won the title of World’s Largest Team! Read all about it HERE!

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THURSDAY 130314

Open WOD 13.2:
Click here for more info. (Schedule info HERE.)

Black Box WOD/Beginner WOD:
[Black Box scaling:] A: On-the-minute hang squat clean: x3 the first minute, x2 the second minute, x1 the 3rd minute x3 sets (9 minutes total). B: 5-4-3-2-1 squat clean (225#/135#), muscle up.

[Beginner scaling:] A: On the minute for 8 minutes: x3 hang squat cleans. B: 10-8-6-4-2 squat clean (135#/95#), chest-to-bar pullup.

CFE WOD:
HIIT–High Intensity Interval Day
4 rounds for time:
SPRINT ALL OUT 15 sec
Rest 15 sec
SPRINT ALL OUT 20 sec
Rest 30 sec
SPRINT ALL OUT 25 sec
Rest 45 sec
SPRINT ALL OUT 30 sec
Rest 60 sec
SPRINT ALL OUT 30 sec
Rest 90 sec

Cleo hitting 13.1 out at CFQ:
cleo2

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Here’s what’s on tap for Friday’s classes:

Open WOD 13.2:
Click here for more info. (Schedule info HERE.)

Black Box WOD/Beginner WOD:
A: Back squat 10-8-6-10-8-6–increase the load from the 1st to 2nd wave (i.e., 2nd set of 10-8-6 should be heavier than 1st)

B: 3-minute AMRAP row (calories), 2-minute AMRAP wallballs, 1-minute AMRAP burpee box jumps (24″/20″)

Black Box WOD/Beginner WOD:
Tempo Friday: 3min up tempo, 1min off, 4min up tempo, 1 min off, 5 min up tempo, 1 min off and then back down the pyramid.

  • reisbaron

    EMOM 3-2-1 HPC x 3 – 155 – 175 – 185
    10-8-6-4-2 Squat Cleans @ 135# & black-banded C2B – 12:54

    GO CLEO!!!!

  • BenS

    13.2: 210 reps.

    • reisbaron

      Awesome job Ben. Shooting for 180. We’ll see…

      • BenS

        Thanks Reis — on a tip from Coach Courtney, our whole group did step ups to the box (alternating legs) instead of jumps. I would recommend this as I think it kept everyone moving unbroken through the set of 15, which saved time in the end. Good luck tomorrow!

        • reisbaron

          Noted…

  • Shannon D

    Cleo!! You beast!!

  • Guest

    13.2 211 reps

  • http://twitter.com/kjs_37 Kyle J Smith

    AM:45 results. Today “The Shirt Club” went by a new moniker- “The Subtle Whores”

    • Peter Frelik

      Hahah- Those whores are so subtle. Kenny was mug shotting it all over the 13.2 annoucement last night, way to rep the shirt club kenny the jet!

  • AndyK

    13.2: 195 reps. Per Ben’s recomendation, I think that if I did it again I would do step-ups, slightly less energy and maybe even a little faster over the long run if you are not bounding.

    Following Tuesdays KB swings, and yesterdays CFE workout, my lower back was pretty gassed the last few rounds of deadlifts.

  • http://twitter.com/nixster017 Nicki O.

    6:15pm Beginner

    A: EMOM 8 min 3 hang cleans @ 53#
    B: 10-8-6-4-2 cleans @ 40# & blue band pull ups – 5:07 (should have gone heavier!)