Carry it Overhead
Warm Up: 50 Air Squats 30 Walking Lunges 50 Hollow Rocks
April 2013
18 April 13
5 Minutes Deep Squat Stretching & Sampson Stretching WOD: 18 Minute AMRAP 3 Box Jumps (20″) 3 KB Swings 3 Push Ups then increase by 3 after each round (eg. 6,9,12 and so on til your 18 minutes are up)
17 April 13 – For TIME
Buy In : 1 Mile run WOD: 4 Rounds of 3 Seated Rope Climbs 10 KB Squats 10 KB Swings 10 KB Press (each arm) 20 KB Walking Lunges Cash Out: 1 Mile Run
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15 April 13: Don’t Lose Count!
Warm Up: 3 Rounds of: 5 Jump Tucks & 24 Walking Lunges
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12 April 2013- Curry Goat Day
Warm up: 5 minute Goats: 5 Minutes of Hollow Rocks 5 Minutes of Supermans 5 Minutes of One legged Squats; 5 Minutes of L-Sits 5 Minutes of Pull Ups
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11 April 13- Helen’s Little Sister
Warm Up: 5 Minutes of Double Unders. WOD: 400M Run 21 KB Swings 12 Box Jumps 6 Pull Ups
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Jodi’s experience in the Open 2013
Entering the CrossFit Opens 2013 was a very impromptu decision and yet taught me some of the most valuable lessons I have learned since I started CrossFit. I went into it with the mindset “Let’s see how much I suck compared to everyone else in the world.” And came out realizing so much more. Firstly,
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