3/3/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WODs

“CrossFit Open WOD 17.2”

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. DBell weighted walking lunge (50/35) (40/25) (30/15) (20/10)
16 toes-to-bars (toes-thru-rings) (hanging knee raises) (leg raises)
8 DBell power cleans (50/35) (40/25) (30/15) (20/10)
Then, 2 rounds of:
50-ft. DBell weighted walking lunge
16 bar muscle-ups (chest-to-bar pull-ups) (pull-ups) (with bands)
8 DBell power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

March “COOL” Board

***Make some goals for yourself for March
– Christina – 1st Handstand Push Up
– Missie – 190# Pause Back Squat
– Katie – 190# Pause Back Squat
– Annette – 190# Pause Back Squat
– Jen – 125# Pause Back Squat
– Justin P. – 285# Pause Back Squat
– Bob G. – 285# Pause Back Squat
– Justice – 120# Pause Back Squat
– Cherie – 145# Pause Back Squat
– Christina – 1st Bar Muscle Up!
– Brandon – 1st Ring Muscle Up!

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