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CrossFit WODs but No Yoga for 3/14/2015

Yesterday’s Open WOD has left many of us drained.  But, that doesn’t mean our fitness has to end.  Saturdays are always busy, intense, and we always spend a little extra time reviewing movements standards.

9:30am – CrossFit Competition Class – Designed for those who want a little extra needed to compete.

WOD #1:
Max Effort Overhead Squat

WOD #2:
As Many Rounds as Possible in 10 Minutes:
5 Squats Snatches (135/95)
10 Pullups
15 Situps

WOD #3:
3 Rounds for Time:
1 Stair Climb carrying Med Ball (20/14)
10 Shoulder to Overhead (135/95)
10 Box Jumps (30/24)
If you have a weight vest, wear it

11:00am – Regular CrossFit Class

Review Overhead Squat

Row 1000m
then . . .
3 Rounds for Time
1 Farmers Carry Stair Climb (25/15)
10 Shoulder to Overhead (95/65)
10 Box Jumps (24/20)

12:30pm – Yoga with Janna is CANCELED on account of the Parade downtown