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

Monday
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
Push press

12-12
8-8

Wod

“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

MAD MOBI
Press ups
Calf stretch
Lacrosse ball on tfl.
IT band up an over