Friday, January 31, 2014

Double-unders, Hollow Rocks, OH Squats, Pull-ups, Push-ups, GHDHE, Atomic Sit-ups, Burpees


Blind Date Competition - Sign up ends February 4th

Register Now for the 2014 CrossFit Open

CrossFit Judges Course 

One Twin Gave Up Sugar, the Other Gave Up Fat
How to release your psoas. (video)

Grab a partner and do the following work for time in any order:

200 Double-unders (scale 3:1)
175 Hollow Rocks
150 Overhead Squats w/ PVC
125 Jumping Pull-ups
100 Hand Release Push-ups
75 GHD Hip Extensions (pause at top)
50 Atomic Sit-ups 45/25# plate
25 Burpees


Best Results for Yesterday's WOD    

Foundations: Dallas 462 reps  /  Kathy Faria 399 reps
Conditioning:  Clint Auschwitz 23:32

Competition:  Nate Dogg 20:23

50+ Results:

60+ Results:

Weekly Challenge:  Melissa Hatfield 112  /  Mark Caldwell 83 reps

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