Saturday 3/16/13

    

Jason Khalipa and Samantha Briggs are on the top of the leader board so far, will they be knocked down before Sunday’s deadline?

Women’s Class

(Secret WOD)

“CrossFit Games Open 13.2″

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

For a downloadable PDF of the workout, click here.

*We will run this like last week except the coaches will be hitting the WOD in the last heat.  This will bump our CFK classes late by an hour (11:30-1:30).  As always, if you’d like to volunteer and judge we’d love to have you and if you have your judging certificate you may judge a coach (but go easy on us, okay!)

Pre-K

Skill: Practice thrusters (“Zippers”)
5:00 AMRAP of:
10 PVC pass-throughs
5 zippers

1 Box jump snake

Game: Farmer’s & Lumberjacks

Kids

Skill: Practice sumo dead lift high-pull
7:00 AMRAP of:
10 PVC pass-throughs
5 sumo dead lift high pulls
5 shuttle sprints
10 meter high-knee skip
10 meter walking lunge

Game: Black Ball-Blue Ball

Teens Weightlifting
Skill: Rope climb
Strength:
5-4-3-3-3
Sumo dead lift
Study session: SAT Question of the Day

Bro Time

(Secret WOD)

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