WOD - MONDAY, JANUARY 28TH 2013

1. SUNDAY CLASSES WILL START NEXT SUNDAY FEBRUARY 3RD AS A PARTNER WOD WITH STEVE!

2. STARTING AROUND THE BEGINNING OF  MARCH (ISH) WE WILL BE STARTING UP A COUPLE OF SPECIALTY CLASSES.

A. OLYMPIC LIFTING CLASSES

B. STRONGMAN CLASSES (YOU DONT HAVE TO BE STRONG TO DO THIS)

C. CROSSFIT KIDS

BE ON THE LOOKOUT.  AS WE GET CLOSER TO THE OPENING DATES OF THESE CLASSES WE WILL KEEP YOU GUYS POSTED!

3. THIS WEDNESDAY REGISTRATION FOR THE CROSSFIT GAMES WORLD WIDE OPENS WILL BEGIN.  LETS GET 100% GYM PARTICIPATION IN THIS.  THIS IS A GREAT TEST TO SEE HOW YOU FAIR AGAINST THE REST OF THE WORLD AND TO SEE ALL THE TIME AND HARD WORK EVERYONE HAS PUT IN OVER THE LAST YR!

WARM-UP

1 MIN DOUBLES

10 KIPS 

10 BACK SQUATS WITH BAR

SKILL OF THE WEEK:
10 REBOUNDED BOX JUMPS WITH MAX HEIGHT

COACHS STRETCH

STRENGTH

12 MIN TO FIND 3RM BACK SQUAT

THEN:

AMRAP @ 75% OF 3RM BACK SQUAT

WOD

"FRAN"

21-15-9

THRUSTERS (95/65)

PULLUPS

COMPETITORS

WARM-UP
500M ROW
1 HS WALK OR 1 MIN PRACTICE HS WALK
2 ROPE CLIMBS
15 T2B

A. SNATCH 10X1@80% OF 1RM
THEN AMRAP AT 65%

B. CLEAN AND JERK 10X1 @ 80% OF 1RM
THEN AMRAP AT 65%

- REST 30-60 SEC BETWEEN REPS

C. 15-12-9
SQUAT CLEAN THRUSTERS (155/95)
BAR MUSCLE-UPS

- REST 10 MIN

D. 3 SETS FOR MAX TIMES OF
10% INCLINE RUN - @ 10MPH(GUYS)/9MPH(GIRLS)
- REST 3 MIN IN BETWEEN RUNS

RESULTS FROM 1/27/2013