WOD Mon. Apr. 1

March 31st, 2013

Week 5 of the 2013 CrossFit Open

April Fools! Here’s the real WOD for today! But, if anyone does want to do the 1,000 Burpees for time, well…

Basics Skillwork: B.O.M.B. Throws / Single-arm KB Cleans
Level 1/2: On Mondays during the CrossFit Open we will continue to have 2 WODs for our Level 1/2 members. This will help you all continue to practice movements and formats similar to what we expect to see during the Open.

WOD #1
Level 1/2 only
AMRAP 8:00

  • 5 C2B Pull-ups
  • 5 Over-the-box jumps 20″/16″

WOD #2
All levels
AMRAP 18:00

  • 250m Row
  • 10 Snatch 95/65# (B.O.M.B. Throws)
  • 10 Single-arm alternating KB Cleans, 70#/55# (35/20#)
  • 10 Burpees

Specialty Classes:
During the CrossFit Open we will only have Specialty Classes on Mondays. This way we will have more trainers available for judging on Thursdays! Our Specialty Classes for the next 5 weeks will all be the same – Weakness Clinic. Come on in and get some one-on-one training on your particular weakness. This is your chance to work on that exercise/skill that you either haven’t learned or that just needs extra work.