Monday 6-10-2013


Monday 6-10-2013

Workout of the Day
From CrossFit OneWorld

Complete the following for time:

25 deadlifts (M:215#/W:173#)
25 squat clean and jerks (M:125#/W:83#)
25 thrusters (M:75#/W:53#)
25 overhead squats (M:45#/W:33#)

Men will load the 45# bar in the following order: 15# then 25# then 45#. Women will load the 33# bar in the following order: 10# then 15# then 45#. Strip a set of plates off after each movement is completed.

**** We want this to be completed in less than 15 minutes. So scale weight accordingly!!!!

Strength WOD
Snatch Pull from Floor-Full Snatch
1×3,1×2,1×2 x3
Split Jerk
1×3,1×3,1×3,1×3 x3
Back Squat
1×5,1×5,1×2,1×3 x3
Clean Pull
1×3,1×3,1×3 x3
GHD 4×25
RDL 5×5


OPENutrition Optimum Performance Enhancing Nutrition

OPENutrition Seminar Series @ Alpine CrossFit

June 22nd + 23rd 12:00 to 3:30 p.m. Come learn how a whole foods diet of
meat + vegetables + fat is your recipe for success!
Take the OPENutrition Challenge to win a free month of CrossFit!

open1 open2
Register online at for $99 or $164 with before and after bodyfat testing!
OPENutrition is an evolutionary sports nutrition and psychology of eating coaching business. We strive to help our
athletes eat for performance and develop a healthy relationship with food. Learn more at