Thursday, 3-14-18

Happy Birthday coach Marcus!!!   Thanks again to all who donated to 31 Heroes. We raised $842.00!!   Bent Over Row 4×8 @ 40-50% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button)   For time: 10-20-30-40-50 DB Snatch 50/35…

Strength/Skill: Power Clean – 70%x1x3 Hang Clean – 75%x2x2 Clean – 80%x2x2, 85%x2x2 Complete as many rounds as possible in 10 mins of: 8 Toes-to-bars 8 Dumbbell thrusters 45/35 12 Box Jumps 24/20

Strength/Skill – Deads 4 x 3 CrossFit Open Open WOD 12.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN – includes Masters Women up to 54 years…

Tonight is the final event of the Open. Starts at 6PM. Bring your family and friends down to watch.   18.5  you get to choose…..   Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar…

Strength/Skill – Hang Snatch + Snatch x 5 As many rounds as possible in 15 minutes: 1 Rope climb 10 Push-ups 15 Box jumps, 24″(20″)

Strength/ Skill – Power Clean OR Squat Clean. Work up to 4RM Touch & Go 15 Muscle ups 50 Double unders 20 Thrusters (95/65) 50 Double unders 25 HSPU 50 Double unders 30 KB Swings (2/1.5) 50 Double unders 35 Box jumps 50 Double unders