THURSDAY 3.28.13 WOD “SHMANNIE”

REGISTER FOR THE MIXED BOX TEAM COMP! FRIDAY NORMAL SCHEDULE – SUNDAY 10:00 CLASS ONLY OPTION #1 – If you aren’t competing tomorrow / or Saturday “SHMANNIE” 50-40-30-20-10 DUs Air Squats Situps OPTION #2 – If you are competing in...

WEDNESDAY 3.27.13 WOD “GOATS”

SIGN UP FOR THE MIXED BOX TEAM COMP! – 19 DAYS AWAY PART 1 3 x Hang Squat Clean + Push Jerk (bar does not return to ground) PART 2 20 Min EMOM (work on your weaknesses!) – Even Min – Choose One – HSPU, Strict Pullups, or MUs – Odd Min...

TUESDAY 3.26.13 WOD “PORK BELLY”

Attendance Winners Steve “Chick” and Craig Congrats! Also Attendance Winners Colin and Ashley Congrats! “PORK BELLY” 12 Min AMRAP 3 Burpees to Lateral Jump Over Barbell 3 Thrusters 95/65 6 Burpees to Lateral Jump Over Barbell 6 Thrusters 95/65...

MONDAY 3.25.13 WOD

OPTION #1 With a Partner complete the following for time: 40 Cals 40 Situps 40 Step Ups 24/20 60 Cals 60 Situps 60 Step Ups 24/20 80 Cals 80 Situps 80 Step Ups 24/20 or OPTION #2 PART 1 – 25 Min Clock 3 First Pulls + 1 Hang Squat Snatch – Heaviest Possible...

SUNDAY 3.24.13 WOD

OLY WOD: Hang Power Clean + Hang Squat Clean + Split Jerk CROSSFIT WOD: 10 Min AMRAP 5 Hang Power Cleans 155/105 7 C2B Pullups 9...