WOD - Tuesday, 3.17.2015

Happy St. Patrick's Day!

Announcements!
-- Any of our members know people who are interested trying CrossFit we are offering a FREE Trial Class Saturday March 21, 2015 at 12:00pm.  Call the office 432-2102 for more info.
-- FNL 4 is next Friday starting at 6PM.  We'll be taking on 15.5.  We strongly encourage everyone to throwdown in this awesome enviroment.  After party to follow at Jetty in the West End.
-- The Explosive seminar is coming to Active Life!  Today's workout was a quick preview of some of their teaching techniques.  Signup @ http://xwod.ticketleap.com/kip/ -- 4/18/2015!

Awesome job to our CrossFit Kids who wrapped up an awesome program today

Awesome job to our CrossFit Kids who wrapped up an awesome program today

Only two more weeks in the Open -- where do you stand?
Custom Leaderboards are online... perhaps some friendly wagers between your friends? 
Gym Overall - https://games.crossfit.com/lboards/result?id=660719
Boys Only - https://games.crossfit.com/lboards/result?id=660916
Girls Only - https://games.crossfit.com/lboards/result?id=660933

Results coming tomorrow!

CROSSFIT WOD

Warmup
20 PVC Straight Leg Deadlifts+Pass Throughs
10 PVC Rotations Left
10 PVC Rotations Right
10 Beat Swings

With an empty barbell: 3 sets
5 Good Mornings
5 Back Squats
5 Behind the Neck Snatch Grip Push Press
5 Overhead Squats
5 Hang Power Snatch

Strength
In 20 minutes:

Power Snatch
1x6@50%
1x3@60%
1x3@65%
1x3@70%
3x3@75% or heavier by feel

WOD

21-15-9
Power Snatches (115/75)
Toes to Bar

FITNESS WOD

500 m row
10 beat swings 
15 burpee 
20 wall balls 
25 situps

EMOM  12 min
Odd minute 15 KB swings
Even minute 10 HR push ups

4 RFT - 12 KB Thrusters 35/26# (6 each arm) 
12 Burpees
12 jumping lunges