2012 Reebok CrossFit Open Workout 1 will be announced today!!

Join your cfcp team.

1. register for open        http://games.crossfit.com/

2. list CrossFit Cedar Park as your affiliate

3. join the CrossFit Cedar Park team (this is a separate step)

Boom!

Do the wods with us on Saturday morning!

Wednesday
Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Part 1
Tabata row/c2/run

part 2
Weighted ring dips
30 reps for time and weight used

Wod
30 steps kb lunges (goblet position)
15 kb swings (1.5,1pood)

4 rounds for time

Mobi
Pigeon
Hamstring up n over
Corner stretch/angels
Roll quads with a Barbell

Karl is becoming a beast!  Congrats on 2 pr’s last night at SuperStrong!

Ok Gang of Fitness warriors!  The Reebok CrossFit Open starts TOMORROW!  Sign up now!

https://games.crossfit.com/mygames/

Check this out!  This guy is beast!!

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Skill
Hollow rock holds in the pull up bar
30 s x 6

WOD

4 rounds for time of

50 double unders
12  deadlifts (225, 155)

MAD MOBI
Press ups
Hamstring stretch (heal to the sky)
Roll calf on barbell
Roll it band