Month: February 2015

Sunday, March 1, 2015

  If you plan on doing an Open WOD during open gym you will need a certified judge to count reps. Please use open gym space(front room and big room when there is no class). Do not plan to do Open workouts in the big room while a class is going on. Input score by Monday […]

Saturday, February 28, 2015

1. 3 rounds for time of: 20 burpee pull-ups, 6” above reach 20 front squats 155/105 20 box jumps 24/20   If you plan on doing an Open WOD during open gym you will need a certified judge to count reps and the workout will need to be filmed and submitted to swamprabbitcrossfit@gmail.com. Once the film is […]

Friday, February 27, 2015

WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled […]

Thursday, February 26, 2015

Tune in tonight to games.crossfit.com and watch Matt Fraser and Rich Froning throw down in the Open Workout 15.1 at 8PM. We will be doing all the Open Workouts during Friday classes. This Saturday 2/28/15 we will aslo be runninig Open WOD 15.1 from 12:00-1:00. Come in and give it a go or come in and […]

Tuesday, February 24, 2015

0900 doing some mobility before the Ring push-up and Front squat ladder.   1. Skill Work: Pull-up Muscle-up 2. As many rounds as possible in 18 minutes of: 200m Run 10 Box jumps 24/20 10 Wall balls 20/14 *add 2 reps to the wall balls every round

Monday, February 23, 2015

  1. Ring push-up ladder Rest 5 minutes Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Sunday, February 22, 2015

  “Cardio-vascular Endurance, Stamina, Strength , Power, Speed, Flexibility, Agility, Accuracy, Balance, and Coordination: You’re only good as your weakest link.”   Greg Glassman   1. Teams of 3 As many rounds and reps as possible in 20 minutes of: 7 Box jumps 24/20 Shuttle Sprint 7 KBS 70/53 *Teammate completes full round before partner […]