WOD 3/21/2011

Daily WOD
CFL Gone Bad
1 Minute at Each Station then 3 Minutes Rest and Repeat
Tire Flips
Muscle Ups
HSPUs
Power Snatch 135/75
Ian: 60
Arnold: 56
Barron: 45
Fisher: 28
(Kate): 105
(Jarah): 100
(Heather): 93
(Jack): 88
(Peggy): 86
(Kim): 80
(Fran): 79
(Jessica): 78
(Steph): 69
(Lucke): 69
(Gabe): 69
(Jen B): 66
(Terry): 64
(Maria): 63
(Nate): 62
(Brian): 59
(JZ): 45
(Wade): 45
(Austin): 8 DNF

Strength Class
A. Squat 75%x5,85%x3,95%x1+
B. Weighted step ups 3x10 each leg
C. Choice of ab work 3x15

Strength WOD
800M run
20 KB snatches each hand
400M run
10 KB snatches each hand
200M run
5 KB snatches each hand
Kyle
Arnold
Derek
Chappy
Bang Bang: 10:15
Angelina: 10:48
KJ: 11:33
Frank: 12:13

CrossFit Kids Big Dogs
Skill: O-Squat

AMRAP in 12 minutes:
10 O-Squats
200M Run
Jeremy: 9 1/2
(Dylan): 10 1/2
(Matt): 9 1/2

Skills Class
Overhead Squat
Hang Power Snatch
Snatch Grip Deadlift

WOD 15 Min AMRAP SKILL PRIORITY
3 Snatch Grip Deads
1 Hang Power Snatch
3 Overhead Squats
Chris
Aime
John
Christy

"Nothing that matters is personal"