Saturday 3-29-14

8:30 Free Community WOD & CF Foundations:
Info: Welcome to Free Saturday.
Info: Quick review of Foundations classes and how they work

Met-con:
500m Row
then
21-15-9
Box Jumps
Kettle Bell Swing
then
400m Run

9:30 CrossFit
Judges will be available for 14.5

or

CFNE’s Saturday 3-29-14 “Open” WOD

Friday 3-28-14

CF Foundations:
“Cindy”
20 AMRAP
5 Pull-ups
10 Push-ups
15 Squats

CrossFit & Competitors:
CrossFit Open 14.5
21-18-15-12-9-6-3
Thrusters 95/65
Bar over Burpees

Thursday 3-27-14

Barbells: 9:45 AM & 6:15 PM

CrossFit & Competitors:

Rest day if 14.5 on Friday is your priority.

or

Lift: Snatch 7×2 building

 

Met-con:

1000m Row

40 Kettle bell swings 53/35

30 Wall ball shots 20/14

20 Double unders

Wednesday 3-26-14

CF Foundations:
21-15-9
Overhead squats PVC
Abmat situps w/med ball

100 Single unders between each round

CrossFit:
1. Lift: Bench 4 x 7

2. Met-con:
5 rounds for time
5 Dead lifts 275/185
200m Run

Competitors:
5 Rounds for time:
6 Power Snatches, 135/95
12 Box Jump Overs, 24/20″