March 2017

WOD: “The Chief” 3min AMRAP of: 3 Power Cleans 135/95 6 Push-Ups 9 Air Squats —-Rest 1min —- Repeat for a total of 5 cycles Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” […]

WOD: 4min AMRAP Run 400m 10 Pull-Ups RX+ 10 C2B Max Thrusters 95/65 RX+ 115/80 (MRX 75/55) —-Rest 3 min—- 4min AMRAP Run 400m 10 Toes-to-Bar Max Hang Power Snatch —-Rest 3 min—- 4min AMRAP Run 400m 10 Pull-Ups RX+ 10 C2B Max Hang Squat Cleans —-Rest 3 min—- 4min AMRAP Run 400m 10 Toes-to-Bar Max Shoulder-to-Overhead *Score is total reps from

10 minutes to build up/warm up CF Open 17.3 WOD Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb/65 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb./95 lb. Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb./135 lb. *Prior to 16:00,

WOD: A. Alternating Sumo Deadlifts & Bench Press – E2MOM 8 Sumo Deadlifts – 8 Bench Press 6 Sumo Deadlifts – 6 Bench Press 4 Sumo Deadlifts – 4 Bench Press 2 Sumo Deadlifts – 2 Bench Press 16min Total = 2min for Sumo Deadlifts / 2min for Bench Press B. For Time: 21 –

WOD: A. 3 rounds for time of: Run 200m 10 Barbell Power Snatch 115/75 RX+ 135/95 (MRX 95/65) -or- 10 R Arm KB Snatches (from Hang) 24/16 RX+ 32/24 (MRX 20/12) 10 Over Bar/Over KB Lateral Burpees Run 200m 10 Barbell Hang Power Snatch -or- 10 L Arm KB Snatches (from Hang) 10 Box Jumps

WOD: Pause Front Squats – E3MOM 4 – 4 – 3 – 3 3sec pause in bottom position B. 3 Sprint Rounds For Time: 16/14 cal Row RX+ 14/12 cal Assault Bike 14 Barbell Thrusters 115/75 RX+ 135/95 (MRX 95/65) -or- 14 KB Thrusters 24/16 RX+ 32/24 (MRX 20/12) 12 Toes-to-Bar *Rest 2min after 1st Round – Rest

WOD: A. TnG Power Cleans – E2MOM 8 – 6 – 4 – 2 – 1 B. For Time: 5 Power Cleans 165/110 RX+ 205/135 (MRX 145/90) 15 HSPU (MRX 2/4″ rise) 100 Double Unders 4 Power Cleans 14 Pull-Ups RX+ C2B or 7 Bar MUs 80 Double Unders 3 Power Cleans 13 HSPU (MRX

WOD: “Angie” For Time: 100 Pull-Ups 100 Push-Ups 100 Ab-Mat Anchored Sit-Ups 100 Air Squats *complete all reps of each exercise before moving to the next* We will be hosting The OPEN today at 1PM! Barbell Club is canceled. OPEN Athletes! Don’t forget to submit your score no later than Monday, March 6th at 7pm!

WOD: A. “Bring Sally Up” Back Squats Choose from 135/95 115/80 95/65 -Start the song, get the bar on your back. -Bring Sally Down = Squat and hold tight! -Bring Sally Up = Stand up and get ready! B. Mainsite WOD Five 3min Rounds of: 10 Front Squats 135/95 RX+ 185/125 (MRX 115/75) 10 Box

Open WOD 17.2 12 minute AMRAP of: 2 rounds of: 50ft. Front Rack Weighted Dumbbell Walking Lunge 50lb/35lb MRX 35lb/20lb 16 Toes To Bar 8 Dumbbell Power Cleans Then, 2 rounds of: 50ft. Front Rack Weighted Dumbbell Walking Lunge 50lb/35lb 16 Bar Muscle Ups MRX Chest-to-Bar 8 Dumbbell Power Cleans We will be hosting The OPEN