March 10,2018

Saturday 180310

Today: 8am & 9amRegular CFJ classes; 10am-12pmOpen WOD

2min AMRAP:
-Run or Row 200m or A Bike 0.5km
-10 HSPU
-Max Thrusters 95/65 RX+ 115/75 MRX 75/55
Rest 2min
2min AMRAP:
-Run or Row 200m or A Bike 0.5km
-10 T2B
-Max Reps Hang Power Snatch
Rest 2min
2min AMRAP:
-Run or Row 200m or A Bike 0.5km
-10 Pull-Ups RX+ 10 C2B
-Max Reps Hang Squat Cleans
Rest 2min
**Repeat All Above 1 more time for a total of 2rds** Athletes can pick any order they want to perform the 2min AMRAPs

Post total reps and reps for each AMRAP to responses.

If anyone is interested or knows anyone interested in starting CrossFit, we are now offering a new schedule for our CrossFit 101!  There will be a new CrossFit 101 series offered every week at 6:30pm on Monday, Tuesday, Wednesday and Thursday nights.  Contact Nicole at to get signed up or if you have any questions.


Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

8 thoughts on “March 10,2018”

  1. 4 rds
    1 mile air Assault
    15 DL – 12 hang clean- 9 strict press (95#)

    2min high plank with push-up every :10

  2. Weighted pull-up and dip both to 70#

    WOD as rx’d with all runs in order written
    Round 1: 10 thrusters, 10 HPS, 10 HSC
    Round 2: 3 thrusters, 7 HPS, 7 HSC
    47 total

    60 GHDs

  3. Weighted Strict Pullups: 40#
    Weighted Strict Bar Dip: 80#

    WOD Rx:
    1 Thruster
    1 Thruster
    3 Hang Snatches
    3 Hang Snatches
    1 Hang Squat Clean
    1 Hang Squat Clean

    18.3 Rx:
    228 (8 Ring MUs)

  4. Weighted pull-up: 101lbs
    Weighted dip:96 (spent too much time on pull-up)

    Wod Rx:

    1) 15/12/12 bike/bike/run(bike malfunction)
    2) 13/13/16 row/row/row

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