Friday, April 15 WOD

Buy-In: Burgener Warm-Up

3 Rounds of 5 reps,  first and second round with pvc or wood dowel and last round with an empty barbell.

The sequence is as follows, always in this order:
1.  Down and up  view demo
2.  Elbows high and outside  view demo
3.  Muscle snatch  view demo
4.  Snatch land  view demo
5.  Snatch drop  view demo
6.  Hang power snatch  view demo
Putting it all together  view demo

The sequence is as follows, always in this order:1.  Down and up  view demo2.  Elbows high and outside  view demo3.  Muscle snatch  view demo5.  Snatch drop  view demo6.  Hang power snatch  view demo

WOD: For time: 400 meters of walking lunges

Cash-Out: Tabata Sit-ups

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Claim to Fame: Monkey-like power to bodyweight ratio

Coach Pozzetta

Foodee

Random Recipe

Crock Pot Jalapeno Roast

Get The Recipe »