Saturday 03.30.13

Doug "The Eagle" Dawson is landing!

It's the last Saturday Funday of March! Choose wisely.

Look for our April newsletter next week, which announces our next Warrior of the Month and 30-Day Challenge. Prizes will be up for grabs :)

WOD Choices

CrossFit Open WOD 13.4
7 minute AMRAP of:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout.
If you complete the round of 18, go on to 21.
If you complete 21, go on to 24, etc.

--

"Nasty Girls"

3 rounds for time of:

50 air squats

7 Muscle-ups*

10 Hang power cleans (135/95)

*1 MU = 3 pullups + 3 dips

--

"Zeus"

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon. 

3 Rounds

30 wall balls (20/14)

30 SDHP (75/55)

30 box jumps (20")

30 push press (75/55)

Row 30 calories

10 back squat (Bodyweight)

--

"Gwen"
15-12- and 9 reps
Clean & Jerk (135/95)
Touch and go at floor only. Even a re-grip off the floor is a foul.
No dumping. Use same load for each set. Rest as needed between sets.