March 2013

WOD: A. hang clean and jerk: E3MOM 1-1-1-1-1 B. 33 hang cleans for time 155/105 *catch* every time you drop the bar perform 20 ab-mat unanchored sit-ups

WOD: For time: “Filthy Fifty” 50 box jumps 24″ 50 jumping pull ups 50 KBS, 16kg walking lunges, 50 steps 50 knees to elbows 50 push press 45/35 50 back extensions 50 WBS 20/14 10′ 50 burpees 50 double unders

WOD: “Lynne” 5 rounds for max reps of: Body weight bench press (75% BW females) Pull-ups Once bench press is complete, walk immediately over and conduct pull-ups Rest 3 minutes between each round

OPEN WOD 13.1 17 minute AMRAP of: 40 burpees to a 6″ target 30 snatches 75/45 30 burpees to a 6″ target 30 snatches 135/75 20 burpees to a 6″ target 30 snatches 165/100 10 burpees to a 6″ target as many snatches as possible at 210/120 Masters ages 55+ 17 minute AMRAP of: 40 burpees

WOD: A: Spend 10 min working on Toes to Bar B: 5 rounds for time of: 10 Toes to Bar 10 Power snatch 75/55 10 Wallballs 20/14 10’/9′

WOD: “DANNY” 20 min AMRAP of: 30 Box Jumps 24″/20″ 20 Push Press 115lbs/75lbs 30 Pull-Ups Enlarge image Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni

WOD: “Wacked Out Helen” 800m Run 42 KBS 24/16 24 Pull-Ups 400m Run 21 KBS 24/16 12 Pull-Ups 200m Run 11 KBS 24/16 6 Pull-ups **REMINDER** There will be an informational meeting today at 11am for anyone interested in participating in the CrossFit Games Open this year! You do not have to sign up on MBO ahead