“Grace”

30 Clean and Jerks (135#/95#)

From the Midwest CrossFit Sectionals

For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps

“Randy”

75 Power Snatches (75#)

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.

As many rounds as possible in 15 minutes:

Max Push Ups
Sprint 200m

Post rounds and number of push ups to comments

Press 5×3 Work sets

Rest

On the minute every minute for 8 minutes
3 Power cleans (135#/95#)
6 Goblet squats (53#/35#)

Good luck John, sad to see one of our core 6:30am’ers leave us but we hope to see you whenever you’re in town again.

Deadlift

3×5 Work sets

Rest

15-12-9-6-3

Box Jumps
Ball Slams

Due to the CrossFit Sectionals in Tulsa, we will not be holding evening classes on Friday March 12th or our Saturday Workout. We are sorry for the inconvenience. If you would like to come spectate we would love the support!

CrossFit Total on Sunday, March 21st

We invite everyone to come at 2pm-4pm on March 21st to do the CrossFit Total. This workout involves finding your 1 rep max in Back Squat, Press, and Deadlift. It will take longer than a normal class. This will not be an open gym, so please arrive at 2pm like you would for any other class.

“Chelsea”

Every minute on the minute for 30 minutes:

5 Pull ups
10 Push ups
15 Air squats

As Many Rounds as Possible in 15 Minutes
7 Deadlift
7 Ball Slams
10 Burpees