WOD 180330
SJ Technique, then 5×2 by feel (2sec pause in catch) Then, For time: 100 Double Unders 50 Ball Slams 40 RKB Swings (70/53) 30 T2B 100 Double Unders “If you only have a hammer, you tend to see every problem as a nail.” – Abraham Maslow
SJ Technique, then 5×2 by feel (2sec pause in catch) Then, For time: 100 Double Unders 50 Ball Slams 40 RKB Swings (70/53) 30 T2B 100 Double Unders “If you only have a hammer, you tend to see every problem as a nail.” – Abraham Maslow
AMRAP 12 10 Front Rack Lunge Steps 10 S2O 10 BSQ (95/65) Then, 100 Barbell Wipers (R/L=2) “Experience is not what happens to you; it’s what you do with what happens to you.” – Aldous Huxley
Every 90sec – 10rds: 3 HPSN (3sec in catch – by feel) Then, For time: 21, 15, 9 Burpee Pull-ups Calorie Row “Think twice before you speak, because your words and influence will plant the seed of either success or failure in the mind of another.” – Napoleon Hill
FSQ 5×5 (2sec lower/3sec pause just out of bottom – moderate/heavy by feel) Then, “Death by 10m” *When you finish, 100 Rollouts NFT “Nothing will work unless you do.” – Maya Angelou
*Don’t forget to submit your 18.5 scores before 8pm on Monday! “The Chief” 5rds – 3m ON/1m OFF 3 PCL (135/95) 6 Push-ups 9 ASQ *Pick up where you left off. “Try to be like the turtle – at ease in your own shell.” – Bill Copeland
Friday!!! Regular morning and noon classes… HOWEVER, we could always give coach Jason the morning off and have ALL OF YOU come in for Friday Night Lights instead!?!? We will hold The CrossFit Open 18.5 WOD in all Friday classes. If you cannot make it, we will also hold a redo/makeup on Sunday at 9am. …
The CrossFit Open 18.5 WOD will be released Thursday at 8pm…We’ll post details for the AM classes, but if you can make it in at night, come by! Superhero theme, food, fun and WOD! AMRAP 5 6 DB HPSN (3R/3L) 25 Double Unders *Rest 90sec AMRAP 5 Max Calorie Row *Rest 90sec AMRAP 5 1 …
*Don’t forget! Friday Night Lights for The CrossFit Open 18.5 WOD – heats starting at 4pm – food, costume contest and prizes, DQ Blizzards! We will not run our regular schedule, so any time you want to come in, you can! We will have heats going all night. See you then! EMOTM 10 – 1 …
FSQ 2×10 (2sec lower, 1sec pause – by feel) Then, Teams Max AB Calories in 15m (3ppl) *1 person working at a time, no more than 20/15 calories at a time & partner must perform 12 Jumping Lunges after their set before next partner can AB. “For a gallant spirit there can never be defeat.” …
*Don’t forget to submit your scores for 18.4 by 8pm on Monday! AND… don’t forget about our Friday Night Lights for 18.5 – THIS Friday 4pm and on. Fia’s food, Dairy Queen treats, Costume Contest, prizes and more! Superhero theme! No regular class times for the PM classes, just come by anytime and sign up …