March 2013

Make sure you log into your profile and submit your score. We validate them for you. If your don’t remember your score or have any questions email us. They have to be in by Saturday so we can validate them for Sunday.

21-18-15-12-9-6-3 Plate GTO (ground to overhead) 45/25 5 burpees, 12 wall ball shots between rounds

Change of plans! If you signed up for the open then please come in today starting at 3 30 to 6 30. We need more than one coach to judge and count your reps. That can only happen today! Good Luck!!! Matt

“Barb” 3 rounds of “Barbara” 20 pull ups 30 push ups 40 Sit ups 50 squats 3 minute rest between rounds.

Fitness Games Open 13.1 (demo video) Workout 13.1 17 minute AMRAP of: 40 Burpees 30 Snatch, 75 / 45 lbs 30 Burpees 30 Snatch, 135 / 75 lbs 20 Burpees 30 Snatch, 165 / 100 lbs 10 burpees Max rep Snatch, 210 / 120 lbs

Partner WOD 12 min AMRAP 50 double unders while partner holds front rack position (185/115) 50 burpees while partner holds in a chin up position 1000M row. instructions: no rule on how each team finishes the 50 rep exercises or the row. Example, partner A. does 25 double unders. Partner B. is the hold. Then

“Jack” 20 minute AMRAP 10 push presses (115/85) 10 kb swings 10 box jumps

Saturday 3/9 regularly scheduled WODS and open gym are cancelled. There will be workouts still planned starting at 10am for our friends and family event! It will be a blast. Look forward to seeing you all there!

“Diane” 21-15-9 Deadlifts (225/155) HSPU

“DT” 5 rft 155/105 12 deadlifts 9 hang cleans 6 push jerks