WOD - Wednesday, 3.18.2015

Chrissie with the epic warface

Chrissie with the epic warface

Announcements!
-- No open gym tomorrow or Friday at 5am
-- 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 environment.  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!

Results

(Note trying something new with the results post, please give us feedback on how viewable this is from your home computers and mobile devices!)

Note: this has nothing to do with today's WOD, it's just really cool.

CROSSFIT WOD

Warmup
Row 250m (slow)
20 Toe Touches
Row 250m (moderate)
10 Single Leg Toe Touches (alternating, each side)
20 Lateral Hops
5 Candlesticks (use hands if necessary)

Endurance
3xRow 500m
Rest 1 minute between rounds

WOD
AMRAP in 7 minutes

3 Power Clean & Jerk (135/95)
3 Burpees Over the Bar
6 Power Clean & Jerk
6 Burpees Over the Bar
9, 9
12, 12...

Cool Down (after class):
10 minutes aerobic activity (run, row, bike) + 10 minutes mobility.
Hit what you need -- ask your coaches for mobility drills if you can't come up with any we've done recently 

FITNESS WOD (11am, 7pm)

Warm up
2 rounds of
10 burpees
10 beat swings
10 air squats
10 leg swings ( 5 each leg)

EMOM 10  
odd min 8 box jumps  (24/20)
even min 10 burpees

WOD 
21/15/12/9/6/3
Wall ball (20/14)
KB swing (53/35)