WOD Wed. Mar. 6

March 5th, 2013

Week 1 of the 2013 CrossFit Open

The focus today is more on endurance/stamina.

Basics: Review movements for WOD
Level 1/2: Work on a weakness. Examples: Double-unders if you can’t do them. Pull-ups if you can’t do unassisted.

All Levels
“FGB Style”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
Complete 5 rounds. The stations are:

  • 1:00 Singles (any style)
  • 1:00 Sit-ups
  • 1:00 Hammer Swings
  • 1:00 Over the Box Jumps 16″/12″
  • 1:00 Ring Rows (Heels under Rings for everyone)

The clock does not reset or stop between exercises. On call of “rotate” the athlete/s must move to next station immediately for a good score. One point is given for each rep.

Those that have been doing CrossFit for less than 2 weeks or 8 sessions do only 3 rounds.