WOD - TUESDAY, MARCH 5TH 2013

* HOLY SHIT!! 140 PR'S ON OUR CROSSFIT TOTAL LIFTS!  TO SAY WE ARE ALL HAPPY FOR YOU GUYS IS A UNDERSTATEMENT!  GREAT JOB TO ALL. IF YOUR ONE OF THE PEOPLE THAT DID NOT PR TODAY, DONT SWEAT IT.  A GOOD PERFORMANCE AND PR'ING CAN BE ATTRIBUTED TO A LOT OF FACTORS.  HAVE YOU BEEN CONSISTENT WITH YOUR TRAINING?  DID YOU SLEEP WELL? ARE YOU HYDRATED? HAVE YOU HAD PROPER NUTRITION?  IF YOU CAN ANSWER ALL THESE HONESTLY CORRECTLY THEN WE WILL TALK TO YOU AND REVISIT OUR PLAN FOR YOU.

** CHECK OUT THE SUPERCLEARY PHOTOS BELOW! GUY TAKES SOME AWESOME SHOTS.  LIKE HIM ON FACEBOOK AS WELL.  IF YOU NOTICE THE BANNERS GOING OVER THE LB BRIDGE GOING INTO ISLAND PARK THOSE ARE ALL CLEARY'S PHOTOS.

SCOTTY PULLING 505#!!

ANT AND ROB BATTLING IT OUT!

** REMINDER FOR THE NEXT 5 SATURDAYS.  THERE WILL BE NO OPEN GYM AT 9AM.  WE WILL BE DOING THE CROSSFIT OPENS STARTING AT 10AM. IF YOU WANT TO WORKOUT ON SATURDAY SIGN UP FOR THE OPENS AND REPRESENT CROSSFIT KING OF ISLAND PARK.  REMEMBER AT THE END OF THE DAY THIS IS FUN AND YOU ARE JUST BETTERING YOURSELF!

*** IF YOU HAVENT DONE YOUR CROSSFIT TOTALS PLEASE GO TO THE 7PM OPEN GYM EITHER TUE OR THUR AND MAKE IT UP!

**** FOR THOSE OF YOU HOW ARE HUNGRY AFTER CLASS YOU GET 20% OFF AT THE RIBEYE JOINT ACROSS THE STREET.  JUST SAY YOUR A MEMBER OF CROSSFIT KING OF ISLAND PARK.



WARM-UP AND SKILL WORK
- WE ARE GOING TO TREAT THE NEXT 3 DAYS LIKE THE OPEN WORKOUTS COMING UP.
STEP #1 - ONCE YOU GUYS COME IN FOR CLASS WE WILL BRIEFLY REVIEW THE MOVEMENTS

STEP#2 - GIVE HEAT 1 A 5 MIN WARM-UP. - HEAT 2 WILL JUDGE HEAT 1.

STEP#3 - GIVE HEAT 2 A 5 MIN WARM-UP. HEAT 1 WILL JUDGE HEAT 2.

WOD 
AMRAP 20
5 POWER CLEANS (155/105)
10 T2B
15 WALLBALLS (20/14)
* WE WILL DO THIS WORKOUT IN 2 HEATS.

RESULTS FROM A PACKED HOUSE AND 140 CROSSFIT TOTALS!

COMPETITORS
* WITH THE NEW OLYMPIC LIFTING TEMPLATE SCHEDULE WILL BE AS FOLLOWS
MON - ON
TUE - ON
WED - ON
THU - ON
FRI - OFF
SAT - OPENS + OLIFTING
SUN - OFF (EXCEPT THIS WEEKEND THE PEOPLE THAT ARE DOING THE OLIFT COURSE)

A. MUSCLE SNATCH - MAX FOR THE DAY

B. POWER SNATCH -  80%X4X1

C. POWER CLEAN AND PUSH JERK - 80%X4X1

D. OVERHEAD SQUAT - 80%X1, 65%X2X2

E.  8 MIN AMRAP
1 POWER SNATCH (155/105)- INCREASE REP BY 1 EACH RD
5 HSPU (PARALLETTES/25)
7 C2B PULLUPS

F. PROWLER PUSHES 10X1 - REST 60 SEC BETWEEN SETS (3/2 PLATES)

COMPETITOR RESULTS!