miki

Ring Muscle-up Skills Then, For time: Run 800m 40 Pull-ups 40 Push-ups Run 600m 30 Pull-ups 30 Push-ups Run 400m 20 Pull-ups 20 Push-ups “The best way to predict your future is to create it.” – Peter Drucker

For time: 20/15 Calorie Bike 20 HPCL 20 FSQ 20 S2O (95/65) 15/12 Calorie Bike 15 HPCL + 15 FSQ + 15 S2O 10/7 Calorie Bike 10 HPCL + 10 FSQ + 10 S2O 5 Calorie Bike 5 HPCL + 5 FSQ + 5 S2O “Truth is strong, and sometime or other will prevail.” –

EMOTM 8 2 PSN Build by feel Then, Benchmark Friday “Nancy” 5rds for time: Run 400m 15 OHSQ (95/65) “Most people have the will to win, few have the will to prepare to win.” – Bobby Knight

Skill – Ring Support Holds 5x10s ON/10s OFF 4x20s ON/20s OFF 3x30s ON/30s OFF 3×10 Ring Rows w/3s lower each rep Then, Partner AMRAP 20 Relay Style 6 C2B 3 SB OTS 100m Farmer Carry (53/35) *Complete full round before partner goes “Plodding wins the race.” – Aesop

For time: 75 Double Unders 75 BSQ (45/35) 75 Sit-ups 75 Double Unders 75 Burpees 75 PP (45/35) 75 Double Unders “Who has a harder fight than he who is striving to overcome himself.” – Thomas a Kempis

EMOTM 10 1 CL + 2 FSQ Build by feel Then, EMOTM 16 Min 1 – 10 BJ (30/24) Min 2 – 12 HPCL (115/75) Min 3 – 12/9 Calorie Bike Min 4 – 10 FR BB Lunges (same bar) “Be true to your work, your word, and your friend.” – John Boyle O’Reilly

For time: Run 2400m Into – 5rds 15 Push-ups 15 T2B “Try to keep your soul young and quivering right up to old age.” – George Sand

Saturday – The CrossFit Open 25.3 – 8am-10am Heats – Everyone welcome! This week we will host The Open 25.3 on Saturday. We will run heats from 8am -10am. Heats will be 20min long due to the cap for the WOD – starting at 8:20am first heat. There will be space for ONLY 12 people

*Saturday – The CrossFit Open 25.3 – 8am-10am Heats – Everyone welcome! AMRAP 24 5, 10, 15, 20… Burpee ASQ Renegade Row Floor Press *Sled Push after each round “No man has a good enough memory to be a successful liar.” – Abraham Lincoln  

4rds for total time: 14 HPSN (95/65) 21 BJ (24/20) 14 T2B 7 HSPU Rest 1m “Age is something that doesn’t matter, unless you are a cheese.” – Luis Bunuel