March 2013

Rest day….Have a happy Easter! ALSO DO NOT FORGET TO SUBMIT YOUR 13.4 SCORES BEFORE SUNDAY BY 5pm!!!

The class schedule for Good Friday is as follows9, 10 and 11am. The 4-6pm classes will be closed. WODFor time complete the following: 21 Power snatches 95/65lb21 box jumps Run 40015 power snatches15 box jumps Run 400m9 power snatches9 box jumps run 400m Post loads and times to comments….. 

MEN – includes Masters Men up to 54 years oldComplete as many reps as possible in 7 minutes following the rep scheme below:135 pound Clean and jerk, 3 reps3 Toes-to-bar135 pound Clean and jerk, 6 reps6 Toes-to-bar135 pound Clean and jerk, 9 reps9 Toes-to-bar135 pound Clean and jerk, 12 reps12 Toes-to-bar135 pound Clean and jerk,

Mobility day… Mobility day…. Note: On Good Friday there will be no afternoon classes.

WOD2 rounds with 2 minute rest between rounds of:  21 Box jumps 24/1821 Chest to bar pull ups21 Triple unders21 knees to elbows21 wall balls 2 fer 1s (squat again while ball is in air)21 ring rowsRest

WODFor time complete the following:  Row 1000m50 Deadlifts 185/125lb50 burpees Post loads and times to comments……

REST DAY REST DAY REST DAY

This Friday Night the 22nd of March (TONIGHT) Jessicas band “Trash Can Symphony‘ will be playing at Shark City on Bloomingdale and Army Trail Rd. They start playing at 10pm Friday night MAX EFFORT3,3,2,2,1,1 WOD21-18-15-12 rep rounds for time of  Dumbbell POWER snatch 55/35lbGrasshoppersPull ups Post thoughts and loads to comments…..

Watch this video!! 3,2,1 GO! Workout 13.3 12 minute AMRAP of:150 Wall balls90 Double-unders30 Muscle-ups Post to comments….

MOBILITY MOBILITY and open WOD 13.3 prep….. MOBILITY