WOD – 3-7-16

 

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Sophie and her sometimes best friend!

 

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Tuesday Results!


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Wednesday Results!

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Thursday Results!

 

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16.2 Results!

 

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Swole Sunday Results!

* Hope you all enjoyed the new weekend classes! Reminder Saturday 8am-9:30 – endurance class, 9:30-11:00 CrossFit open WOD.  Sunday 9:00am-10:00am CrossFit class. The Sunday class will be a fun addition to your weekly training that includes structural work and power!

*We did a great job this week, please continue to sign into all classes! If you do not have a key tag let your coach know and we will get you one.

*All classes please put personal belongings in the back cubbies.  The front bar should not be used for storage! Thank you!

*Results from the week will be posted on the Sunday night blog to track your results. You can click the picture to zoom in!

*Gymnastics Seminar this weekend March 12th from 11:30-1:00. No need to sign up just show up!

 

WARM-UP
:30 Singles
:30 stepups
10 air squats
10 pushups
3-5 min hip mobility

STRENGTH

Back squat 2.2.2 x 3 sets @82% of 3rm with a 22×1 tempo
– rest 10 sec between reps and 2:30 between sets

WOD

4 rounds for time:
12 DB step ups (20″)
8 Burpee Box Jump Overs (24/20)

rest 3 min then:

1 min on 1 min off row hard but sustainable pace x 3 sets