4 rds for time
15 push ups
10 Box jumps
Just a reminder that this Saturday at 9:30am we will be having our St. Patty’s Day Partner WOD/Party. Bring a friend to do the WOD with. They don’t have to be a member. Take a look at the pics on FB from last years party. We had a blast! Can’t wait to see you there!
5 rds for time
10 bar-facing burpees
10 GHD sit ups -or- 20 ab mat
Watch the movements and standards at games.crossfit.com before you come in!
Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Tonight is the night for the next WOD in the Open to be announced. If you’d like to see it LIVE go to the games.crossfit.com at 8pm and watch the show down.
5X2 Hand Snatch to OHS
We have quite a few events coming up in the month of March!
We will be having our St. Patty’s Day WOD party on Saturday the 15th at 9:30am. This will be a partner WOD and you can invite someone from outside of the gym. If you are 21 and over, there will be adult beverages in the WOD. If not, or you chose not to drink, you will be eating some delicious treats. If you came to our party last year you know we had a blast!
The following Friday the 21st we will be having a gym pot luck at Ron a Roll! All members and their families are invited to come! A huge shout out to Lil Jay for making this happen! The party will be from 5-7pm and will be for members and their families ONLY. Please bring a dish to share.
The next Sunday the 30th we will be hosting our jean fitting party at the gym at 2pm. This is for guys and gals who have the crossfit body, where you find something that fits in the quads but not the in the waist! We will have a professional jean fitter bring over 100 pairs of jeans for you to try on and buy. This will also be a pot luck so bring a dish to share!
30 Clean and Jerks
If you are registered for the open you have until tonight at 8pm to submit your scores!
And I couldn’t be happier for this first one. Two of my favorite moves. Here is the link to watch the standards.
Remember, we will be doing the open WODs on Saturdays as a gym. We will have multiple instructors there to judge people. This is one on one judging. So we will be taking turns. If you cannot make Saturdays or you want to do this more than once to get your best score you MUST schedule a time with an instructor. IT MUST BE DONE IN BETWEEN CLASSES UNLESS THERE ARE MULTIPLE INSTRUCTORS AT THAT CLASS. Good luck!
5 rounds for time:
15 box jumps
10 med ball cleans
15 ball slams