WOD

WOD: A. Snatch skill work for todays session: B. EMOM x 10 min: 1 Sn. deadlift+ 1 Sn. pull (low hang-below knee) + 1 Sn. (low hang-below knee) (increasing weight each min/2 min) Extra Credit: EMOM x 10: odd: 10 russian KB swings (heavy) even: 5 strict pull-ups

“Now it’s all a matter of hanging on for three more weeks. The women said their goals are to complete the Open, and show the world pregnancy and fitness aren’t mutually exclusive. “It’s been really cool to share this experience with other first-time moms,” Berns said. “CrossFit really is for everybody,” Thompson added. “If we

Sat. March 14. 9-10a: Open Gym. 9:30-10a: Mobility class 10-11a: olympic lifting. 11-12p: Team WOD. 12-1p: FREE yoga with Virginia 10 Reasons Why CrossFitters Should Start Practicing Yoga Sun. March 15. 4pm: Open Gym/ 15.3 Re-d0-makeup

WOD: A. Back Squat (pause for 3 seconds): 5 rounds x 3 reps begin around 50-60% of 1 rm and increasing by feel each round (goal is to hit 5# heavier than 2 weeks ago for each working set) (rest 2-3 min between each work set) see previous results here B. Kipping pullup skill: 1

WOD: For time: 21 Shoulder-overhead (65,95), 400m. Run 15 S-OH, 400m. Run 9 S-OH, 400m. Run

WOD: A. Clean & Jerk skill B. EMOM x 10 min: 1 Cln. pull + 1 Cln. (high hang-hip) + 1 Cln. (low hang-below knee) + 1 Split jerk (increasing weight each min/2 min) Extra Credit: EMOM x 10: odd: 10 GHD/abmat sit-ups even: 5 strict pull-ups

WOD: Every 2min x 24 min total: 1. KB farmers carry width of room- as heavy as possible (rest as needed between laps, but try to move the entire 2 min if possible) 2. Turkish getups (alternating arms) light load, good movement. 3. Crossover symmetry 1-3 different movements x 5-8 reps each. 4. 20 walking

WOD: A. Snatch skill work for todays session: B. EMOM x 10 min: 1 Sn. pull + 1 Sn. (high hang-hip) + 1 Sn. (low hang-below knee) (increasing weight each min/2 min) Extra Credit: EMOM x 10: odd: 10 strict toes-bar/knee raises. even: 10 strict dips (less assistance/weight added if possible)

Sat. March 7. 9-10a: Open Gym 9:30-10a: Mobility Class 10a: FREE CrossFit Light Class, you are welcome to invite friends! 10-11a: Olympic lifting. 11-12p: FREE team WOD (members only) 12-12:30p: Mobility Class Sun. March 8. 4pm: Open Gym/ 15.2 Re-do-makeup