*RESERVE YOUR SPOT TODAY’S CLASS
Every Minute On the Minute 2 Power Snatches (Tap and Go) for 11 Minutes
Then……..
Black/Blue/Grey WODs
For Time:
600m Row
30 Burpees (Touch Hi/Low Pull Up Bar)
REST 60 Seconds
600m Row
60 WallBalls (20/14) (14/10) (10/6)
REST 60 Seconds
600m Row
90 Double Unders (180 Singles)
March “COOL” Board
***Make some goals for yourself for March
– Eric – 7 Consecutive Muscle Ups
– Emily – Amanda As Rx’d
– Todd T. – 1st Bar Muscle Up!!
– Jacque – 1st Chest-to-Bar Pull Ups
– Meredith – 1st Rope Climb!
– Meredith – 30 Consecutive Double Unders
– Sean – 20 Consecutive Double Unders
– Pete – 235# Front Squat
– Annette – 155# x 5 Front Squat
– Eddie – 215# Front Squat
– Wes – Consecutive Muscle Ups
– Kady – 150# Bench Press
– Eric – 315# Bench Press
– Brad – 265# Bench Press
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Figured this was easiest way to invite anyone and everyone that wanted to be a part of a March Madness Pool to join ours. Our family, friends, etc… play in this pool and thought it be fun to open the invite to our CrossFit family as well (give us something additional to talk about at the gym for the next few weeks too). Whether you love college basketball or not, know anything about college basketball or not, or just are going to close your eyes and pick teams to win games, here is a FUN opportunity (and FREE) to join the tourney pool that Mrs. Mrowka and I run 🙂
https://tournament.fantasysports.yahoo.com/quickenloansbracket/register/joingroup
Click (or go to) that above link. Click Join Private Pool.
Enter Pool ID: 162244
Enter Password: mealsbymindy
PS – if you don’t have a YAHOO email (since this pool is run through Yahoo, you need a Yahoo email), don’t worry, it’s also free to get one.
PSS – NCAA Tourney starts tomorrow so get your picks in before 11am tomorrow if you want to play 🙂
Today’s workout:
1) 95-115#. Lifts felt better by round 4. Gained some confidence. Thanks for the coaching Bobby.
2) 17:27. Phew. Wallballs. Feeling good up to the wallballs. Suckage. Good workout!
Snatches: 105-140#
Metcon: 17:32 RX’d that one hurt! Fun going with Annette and Meghan! 🙂
Snatches: 85#-105#
Metcon (Rx): 18:31. It’s a doooozy.
… and it may have taken me 10 seconds longer, now I can’t remember for sure!
I thought you got 18:21
Yep, 18:21
135# for snatches. Metcon was 15:32 but left gym and realized I never rested. Whoops! So add 2 min=17:32.
Snatches: 105-125#
Metcon: 15:39 Rx’d
If you space on a deload week, you’re gonna have a bad time…
Snatches – 95#. More immersion therapy.
Metcon – 23:05 rx
Snatches 85-100# one extra credit round at 105#
Metcon 18:24 good one with the girls, and Matt:)