Saturday 3/23/13

…you on the other hand, love them!

Women’s Class

(Secret WOD)

WOD

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

*Compare to last year’s Open WOD 12.4, 3/17/12

Pre-K

Skill: Sumo deadlift high-pull (“Zippers”)

WOD
5:00 AMRAP
4 wall ball shots, dodgeball, no specified target
4 side-to-side hops over 6” PVC
4 jumping jacks
4 trampoline jumps

Game: Duck Duck Goose

Kids

Skill: Sumo deadlift high-pull

6:00 AMRAP
10 wall ball shots, dodgeball-2-4#, 9’ target
10 single-unders
5 jumping pull-ups
5 frog jumps

Game: Freeze Tag Dodgeball

Teens (Weightlifting)

Skill: Tripod/ Frog stand

Sumo deadlift

5-5-3-3–2-2

Skill Test: Run 1 mile

Study Session: SAT Question of the Day

Bro-Time

(Secret WOD)

Written by:

Leave a Reply

Your email address will not be published.

  • Recent Items

    Test

    [purchase_link id=”5977″ text=”Purchase” style=”button” color=”blue”]


    Check out Livliga Dishes for Portion Management

    We love this idea over here at Just Paleo. Designer dishes that show you how much protein and veggies you should be eating. They are […]



  • Paleo Coleslaw Dressing

    • ½ cup paleo mayo
    • 1 Tbsp Mustard
    • ¼ tsp Turmeric 
    • ¼ tsp Paprika
    • 1½ Tbsp Apple Cider Vinegar

    Read More