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WOD Blog

'PROVEN'

Thursday, 3/7/13:

***Know someone who may be interested in Prevail? Have them get a hold of us as our next Basic Elements Session starts on Monday, March 18th!

WOD:

750m Row then...
3 Rounds:
10 Burpees
15 Deadlifts (205/145)
then....250m Row

Sardines

Wednesday, 3/6/13:

**Don't forget Wednesday, 3/13 is Ladies Night Out! Join us at Marzano's anytime after 7pm!**

Strength:

Back Squat 3-3-3+ @70%-80%-90% then...
L-Sit Holds...

'Diesel'

Tuesday, 3/5/13:

*Reminder from Kirsten-If you are interested in the COED Softball league, please sign up on the sheet at the gym as soon as possible.

Strength:

3xME Muscle Ups/5:00 Muscle-Up Progressions...

Bulgarian What?

Monday, 3/4/13:

Strength: Press 3-3-3+ @70%-80%-90% then....

Bulgarian Split Squat (BSS) 2 x 10

Bulgarian What??? This was a new move for everyone in the gym so there was some getting used to when doing your reps especially with being...

February/March Challenge

Coach Michelle thought of the February Challenge and those that know her weren't surprised that it had something to do with running and jump ropes!

It was a 2 person team effort & the team must consist of a Veteran Prevail'er (over 6 months) and a Newbie Prevail'er (Less than 6 months).

You had a 5:00 AMRAP of 10m Shuttle Runs & then Double Unders/Singles...

DUBS Sandwich

Sunday Funday, 3/3/13:

40 Burpees
80 Overhead Squats (95/65)
120 Slam Balls (30/20)
160 Overhead Walking Lunges (45/25)
DUBS Sandwich=200 Double Unders/600 Singles

Organized Chaos

Saturday, 3/2/13:

**Remember==Saturday, March 9th starts our first Saturday of Open WOD 13.1. We are up to 48 athletes registered for Team CrossFit Prevail! Can we get to 50?! If you can not make it on Saturday to complete the WOD, please talk to me (Kristina) and I will let you know the other times that are already scheduled for others to complete it.