March 2014

Day 1WOD 140310  

Rest Day   Read I Only Got 306 Fewer Reps Than Talayna (courtesy of CrossFit Lisbeth)      

Day 6 WOD 140308Please use the loft area to warm-up, and sign-up for your heat.  Be aware that we are teaching BT 9:30-11, so please be respectful of that if you are coming in early to warm-up… thanks!   Workout 14.2 For as long as possible: From 0:00-3:00   2 rounds of:    10 overhead

Day 6 WOD 140308 Workout 14.2 For as long as possible: From 0:00-3:00   2 rounds of:    10 overhead squats, 95 / 65 lb.   10 chest-to-bar pull-ups From 3:00-6:00   2 rounds of:   12 overhead squats, 95 / 65 lb.   12 chest-to-bar pull-ups From 6:00-9:00   2 rounds of:   14 overhead squats, 95

Day 5WOD 140307    

Day 5WOD 140307 warm-up – Coach’s Choice Endurance WOD – Coach’s Choice

Day 4WOD 140306 warm-up – Coach’s Choice EMOM for 20:00 of:on the evens – 5 ohs + 5 burpeeson the odds – 5 kb swings + 5 box jumps w/step-down @ 20:00…2:00 – max effort wall balls -notes–use a barbell and kb where you know you can go unbroken every round, with zero failed reps

Day 4WOD 140306      

Day 3WOD 140306 warm-up – Coach’s Choice lift stimulus:  set up a barbell so you can use it for all 4 movements0:00-1:00 – 10 unbroken deadlifts1:00-2:00 – 10 unbroken sdhp2:00-3:00 – 10 unbroken power cleans3:00-4:00 – 10 unbroken hang squat cleans @ 5:00…30 burpee bar hops, 75-85% effort, unbroken (no score, just go for it

Day 3WOD 140306    Happy Birthday DT!!!