March 2015

Wednesday 150311

As many rounds as possible in 6 minutes of:

6 Barbell Burpee Power Cleans 115/80 RX+ 155/105 55+ 95/65

6 S2O 115/80 RX+ 155/105 55+ 95/65

Rest 2 Min

As many rounds as possible in 4 minutes of:

6 Barbell Burpee Power Cleans

6 S2O

Rest 1 Min

As many rounds as possible in 2 minutes of:

6 Barbell Burpee Power Cleans

6 S2O

*Pick up each AMRAP where last one left off*

Post rounds and reps for all 3 WOD’s combined.

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Tuesday 150310

As many rounds as possible in 12 minutes of:

3 Deadlifts 315/215 RX+ 365/240 55+ 245/145

6 Pull-ups RX+ 6 C2B

12 Box Jumps 24/20″ RX+ 30/24″ 55+ 20/18″

“Finisher”

Exactly 2 min after completion of WOD 2min max reps Air Squat to WallBall.

Post rounds and reps to responses.

Monday 150309

For time:

30 Hang Squat Clean & Jerks 135/95 RX+ 165/115 55+ 95/65lbs

**Every time you drop the bar perform 6 Double Push-Up Burpees

Post time and total burpees to responses.

Sunday 150308

The gym will be open from 11:00am to 1:00pm to do Open WOD 15.2

Saturday 150307

As many rounds as possible in 14 minutes of:

7 Right Arm KB Thrusters 24/16kgs

7 Hand Release Push-Ups

7 Left Arm KB Thrusters

7 Hand Release Push-Ups

14 Over The Box Jumps 24/20″

Post rounds and reps to responses.

9am: CFJ Daily WOD
10am- 12pm: CrossFit Open WOD 15.2

We will brief the Open WOD & Standards at 10:00am and will begin running heats at 10:20 every 20 minutes with the last heat being at 12pm.

Please feel free to bring friends & family to cheer our athletes on! Good luck to all participating!