Thursday, 4 April, 2013

Last Open Workout today. Lets show some love! Come in and support your friends, family and fellow CrossFitters!

Workout of the Day

Group Warm Up
3x each
10 push ups
10 wall ball (light weight)
10 Hollow to Supermans
10 sit ups

Open WOD 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.