Tuesday, 3-10-15

WE WILL START THIS WOD AT 10 MIN PAST THE HOUR. BE ON TIME TO STRETCH AND WARM UP. Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an…

Strength/Skill – Push Press 2 RM Five rounds for time of: 20 Weighted Ab-Mat S/U’s 35/15 15 ft Rope climb, legless, 3 ascents

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…

Warm up: 3 RDs 10 BB Snatch Grip Deadlift 10 BB Power Snatch 5 OHS 5 Hang Sq. Snatch E2MOM for 20 min (10 sets) Snatch pull + 2 hang power snatch + OHS + hang sq. snatch build to heavy complex 4 RFT: 5 bar M/U (15 pull up) 10 bar facing burpee 15…

Compliments of Matt P. Strength/Skill – Weighted Pull-up 5-5-4-3-2 10 RFT 4 Strict pull-ups 4 H.S.P.U. 12 Sit-ups 12 Pistols CLICK ON YOUR PIC, ENJOY!!!!!!!!!

No 6 and 7 pm classes today. Come watch Janel and Matt at the Tribal Games. C&J 5@70% 4@75% 3@80% 2@90% 2@80%   15 MINUTE ASCENDING LADDER 1 PUSH PRESS 135#/95# – 1 PULL UP – 10 DOUBLE UNDERS 2 PUSH PRESSES – 2 PULL UPS 20 DOUBLE UNDERS 3 PUSH PRESSES – 3 PULL…