WOD 032713:

Part A:

20 minutes to find your 1-rep max snatch

RICH FRONING'S 300# SNATCH PR

Part B:

“Isabel”

For time:

30 snatches (95/135)

BEN SMITH'S 1:17 "Isabel" PR

Part C:

back squat: 1 set of max reps @ bodyweight

Some great "Grace" times today! Vast improvements and a lot of new leaderboard changes!

Everyone is getting stronger! Keep it up!

WOD 032613

Part A:

For time:

L-sit hold (parallettes)

Part B:

For time:

800m run

3 minute plank

21 chest-to-bar pull-ups

400m run

2 minute plank

15 chest-to-bar pull-ups

200m run

1 minute plank

9 chest-to-bar pull-ups

Open Workout 13.3 was a blast and we saw some amazing results! Great effort by everyone and thanks for the support!

WOD 032513:

Part A:

3 attempts to find your best set of unbroken double unders

255 unbroken double unders

Part B:

20 minutes to find your 1-rep max clean & jerk

RICH FRONING'S 370# CLEAN & JERK PR

Part C:

“Grace”

For time:

30 clean & jerk (95/135)

DAN BAILEY'S 1:02 GRACE

WOD 032313:

Open Workout 13.3

12 minute AMRAP:

150 wall balls (14/20)

90 double unders

30 muscle ups

NOTE: women use a 9’ target for wall balls

Optional WOD for 10am and 11am class:

12 minute AMRAP:

10 pull-ups

15 wall balls (14/20)

20 double unders

WOD 032213:

Part A:

deadlift: 7-7-7

Warm up well for your deadlifts. These 3 sets of 7 are meant to be heavy. Increase the weight each set and use perfect form. Touch and go if you can.

Part B:

10 minute AMRAP:

1 thruster (65/95)

1 kettlebell swing (35/53)

2 thrusters (65/95)

2 kettlebell swings (35/53)

3 thrusters (65/95)

3 kettlebell swings (35/53)

Continue to the round of 4-4, 5-5, etc.

ADV: KB (53/70)

WOD 032113:

Part A:

For max calories:

1:30 row

1:30 rest

1:30 row

Part B:

15 minute AMRAP:

10 kettlebell snatches, 5 right, 5 left (35/53)

10 ring dips

10 box jump overs (20/24)

KETTLEBELL SNATCH

SCALING RING DIPS

WOD 032013:

Part A:

overhead squat: 12 minutes to find your 1-rep max

If you’re still struggling with the overhead squat, work on your technique. Don’t worry about putting weight on the bar if you can’t get below parallel. Work on your mobility and range of motion!

Part B:

12 minute AMRAP:

5 bar-facing burpees

10 overhead squats (55/75)

25 double unders

ADV: (65/95)

WOD:

Part A:

back squat: 3-3-3-3-3

Part B:

12 minute AMRAP:

pull-ups

This workout starts with 5 handstand push-ups and EMOM you must do 5 handstand push-ups. Post total number of completed pull-ups for score.

ADV: strict pull-ups

HANDSTAND PUSH-UP PROGRESSIONS

WOD 031913:

Part A:

back squat: 3-3-3-3-3

Part B:

12 minute AMRAP:

pull-ups

This workout starts with 5 handstand push-ups and EMOM you must do 5 handstand push-ups. Post total number of completed pull-ups for score.

ADV: strict pull-ups

HANDSTAND PUSH-UP PROGRESSIONS