Monday, March 16, 2015

Ron is our very own strongman. We love our masters athletes!

Great work on 15.3, everyone. Make sure to submit your score by noon today. CROSSFIT GAMES OPEN TESTING AND RETESTING NOTE: Please continue to test during CF Open judging times posted on our homepage. We cannot accommodate judging outside of these times, especially during a regularly scheduled group class, UNLESS you have received permission from a coach.

031615 WOD

A. 5:00 with teams of two:

Partner 1) Run 100 or row 150 + 10 box jumps

Partner 2) Plank hold any style

Switching when 1 is finished.

B. Front squat

Take 10 minutes to build to a heavy set of three reps. Then drop to 80% of the weight, for a max-effort set, to be completed at the 12:00 mark.

C. In 3:00

Run 200 meters

10 hang full cleans (135/95)

10 box jumps (24/20)

ME weighted sit-ups (35/25) (must keep dumbbell against chest)

Three rounds, resting 1:30 between each. Score is total sit-ups.

>> On-Ramp

In 3:00

Run 200 meters

10 hang power cleans with dumbbells

10 step-ups

ME sit-ups

Three rounds, resting 1:30 between each. Score is total sit-ups.