A+ R A-

W.O.D.

SWOD:

Clean Pull/Squat Clean 2/1 2/1 2/1 2/1 2/1

Front Squat w/ 3 Second Pause at Bottom 4/4/4/4/4

 

When In Doubt, Do Front Squats

Seven Habits Of Highly Effective Squatters

Crock Pot Chicken Fajita Bowl


WOD:

“Broomstick Mile”

25 Back Squats (45#/30#/PVC)

25 Front Squats

25 Overhead Squats

400m Run

25 Shoulder Press

25 Push Press

25 Push Jerk

400m Run

50 Squat Cleans

400m Run

50 Power Snatch

400m Run

-For Time-

(Pick a weight, 45#, 33#, 30#, or PVC, that you can complete all the reps for each movement without setting the weight down. )


 

10 Great Snack Recipes For Picky Eaters

In Defense Of Pregnant CrossFitting

How To Poop Like A Samurai

World's Greatest Guacamole

Skill: Running Skill Work

WOD:

400m Run

5 Hang Power Snatches (135#/85#)

10 Burpees

15 KB Swings (53#/35#)

-4 Rounds for Time-

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Pulling Positions For The Snatch

CrossFit Is More Than The Games

Rethinking Fat: The Case For Adding Some To Your Diet

SWOD: Split Jerk 5/5/3/3/3

WOD:

20 Alternating Leg Pistols

10 Strict HSPU

-3 Rounds-

(6 Minute Cap)

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The Split Jerk: Start To Finish

The Magic Of Coconut: 10 Sweet And Savory Recipes

Exercises Aim To Reduce ACL Tears In Kids

Why Runners Can't Eat Whatever They Want

Open Gym

9am-Noon

Mobility/Warm-Up:

A1) Banded Good Mornings, 2 sets x 15 reps

A2) Keg Drill, 2 sets x 1 minute

WOD:

"Diane"

21-15-9

Deadlifts (225#/135#)

HSPU

-For Time-

(10 Minute Cap)

Free Beginner WOD at 10am

Skill: Pull-Ups

WOD:

5 Pull-Ups

10 Burpees

15 Sit-Ups

200m Run

-AMRAP in 13 Minutes-


5 Healthy Spring Salads

 

WORKOUT 14.5

21-18-15-12-9-6-3 Reps for Time of:
Thrusters (95#/65#)
Burpees Over Barbell

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Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Please join us for the CrossFit Open Workout 14.5 and Paleo Potluck TOMORROW, March 28th at 4pm!! First heats will begin at 4pm, and we hope to finish by 6/6:30pm to celebrate with food, drinks, and friends!

Please note, you do not have to be registered for The CrossFit Open to join us/participate. Everyone is welcome! Please bring a dish to share and post what you will be bringing to Facebook! Bring your family! Bring your friends!

15 Things You Didn't Know Your iPhone Could Do

How To Make The Perfect Fried Egg

WOD:

Jerk Balance 4/4/4/4/4

Unilateral Dumbbell Strict Press 8/8/8/8/8


More Technique Work In The Jerk

Adapting To The Grind: Mental Toughness And Visualization For Weightlifting

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