Great work on 13.4! It was great to see so many PRs. One more open wod to go.
1000 Jumping jacks for time
Extra:
10 Minutes of Zumba
3/30/13
Open Wod 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Standards
Strategy
Strategy 2
Warm up/Technique work on TTB and C&J will begin at the start of class. We will run two heats each class.
3/29/13
3/28/13
3/27/13
Congratulations to Marie, Hardware CrossFit’s newest coach! Marie completed her CrossFit level 1 certification in February. She has since completed 40 hours of a coaching internship. She will be leading the Tuesday 9:00AM class and the Thursday 7:30PM class.
For those of you that don’t know, in addition to being a great motivator and athlete, Marie is one of the best paleo cooks that we have in our box. Many of the recipes that we used during the paleo challenge came from her.
Based on the photo above, it is highly likely that Marie will be wearing bunny ears this weekend.
A1: Pull Ups: 3×8
A2: Press: 3×5
“Helen”
3Rounds of:
- 400m Run
- 21 KBS (55/35)
- 12 Pull Ups
3/26/13
3/25/13
3/23/13
3/22/13
3/21/13
Rest/Make Up Day