“Getting on it and staying on it!”  ~t. money

WOD: Fight Gone Bad

3 rounds, 1 min at each station

• Wall-ball, 8 ft target (Reps)
• Deadlift high-pull (Reps)
• Box jump (Reps)
• Push-press (Reps)
• Row (Calories)
• REST

Score = total reps/cal combined

Remember we will not be open for the afternoon classes. Come to the 6am class for some fun!

Beth is now a Dr! Congratulations!

Snatch

4×1

WOD: We will call it “The Dr.” in honor of Beth.

5 Rounds

——————–

3 Snatches (heavy)

10 Burpees

———————–

Keeping the cool.

5  x Max Ring Dips (Rest in between each round)

WOD:

Tabata:

Sprints

Sit Ups

What happens in the box stays in the box.

Deadlift

3×3

WOD:

10-8-6-4-2

Deadlifts

50-40-30-20-10

Double Unders

Treat those calluses with care or else…

Thruster

3×3

WOD:

“Fran”

21-15-9

Thrusters

Pull Ups

• PALEO: Keep up the great work! This is the last week you have to record your intake.  March 15 is the last day to turn in those food logs AND your before and after pictures. If you do not have both pictures turned in you will not be able to participate in the contest for a month of FREE CFATM!

• There will be NO afternoon class on Friday March 12th! Come to the 6am class for some fun!

• The Crossfit Sectionals are going on in Austin this weekend. If you see Brian, Jack or Zach wish them good luck!!!

Curtis, Alex and Jeff doing the CrossFit Walk.

You guys are awesome!

WOD:

4 Rounds

——————–

15 Dead Lift

12 Hang Power Clean

9 Front Squat

6 Push Jerk

———————-

Swings in the Snow!

Snatch
(progress up to workout weight.)

WOD:

5 Snatches

Farmers Walk

4 Snatches

Farmers Walk

3 Snatches

Farmers Walk

2 Snatches

Farmers Walk

1 Snatch

Husband and Wife Wall Ball.

Choose a skill that needs improvement.

Pull ups, muscle ups, rope climb, HSPU, ring dips…

Spend ~ 15min working on that skill.

WOD:

100 Wall Balls (for time)

At every minute you will complete 5 burpees until you finish the 100 wall balls.

Above is Jeremy kicking butt at the Austin Marathon!

Take around 15min to find your 1RM of Clean and Jerk

Then,

WOD:

3 rounds for time:

Run 400 meters
21 KB Swings
12 Pull-ups