WOD
1^st
Shoulder Press 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2^nd
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

Comp team:  mobility exercises & run an easy 5k

Daily WOD
“Adam Brown”
2 rounds for time of:
295lb Deadlift, 24reps
24” Box Jump, 24reps
Wall Balls, 20lb, 24reps
195lb Bench Press, 24reps
24” Box Jumps, 24reps
Wall Ball, 20lb, 24reps
145lb Clean, 24reps

Attention CFCM members.  For the Next 6 weeks we will be hosting the Crossfit Games Open Wods every Saturday from 11-1.  We will still be open with a daily wod from 9-11.  At 11:00 we will change over to the Crossfit Games WOD.  The gym will not be closed, however this will be the only WOD allowed.  We will be hosting other Crossfit affiliate members at this time as well.  During these WODs we will be in full competition setup.  All athletes will have their workouts judged and scored.  There will be NO Scaling.

Also, We will be CLOSED this SUNDAY March 20th.  We will be holding the Crossfit nutrition seminar and Paleo contest workouts.  There is still room for you to enter.  Sign up at the Desk or come in on Sunday at 9:00am

Contest WOD
“JT”
For time:
21-15-9
Handstand Pushups
Ring Dips
Pushups

COMP TEAM……REST FOR SATURDAYS GAMES WOD #1

Ronnie running with his son. Start ’em young!! Get ready for CF Kids.

WOD
“Nicole”
AMRAP in 20 min of:
Run 400 meters
Max rep pullups

The Team Wods have been placed on hold for the next 6 weeks.  We will now be completing the Crossfit Games Open WODS every Wednesday.  This will help intensify the programming and assist the CFCM members that are trying to compete in the 2011 games. Todays Wod is:

CrossFit Games Open WOD 1…..Good Luck

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

WOD
5 rounds for time of:
95lb/65lb Sumo Deadlift High Pull, 15reps
95lb/65lb Thruster, 15reps

Competition Team:

Complete today’s WOD and
5 Sets of 20 GHD Sit-ups

Rest Day/Make up Day/Skill Development

WOD
“Mary”
AMRAP in 20min of:
5 Handstand Pushups
10 One legged Squats
15 Pullups

WOD
1^st
Front Squat 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2^nd
In 15min:
Run 1mile
50 Thrusters, 95lb/65lb
Burpees for reps

COMP TEAM: REST OR MAKE UP WEEKS WORK.  TOMORROW AT 10am IS THE GAMES DAY 5 WOD

WOD
1^st
Bench Press 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2^nd
Close Grip Bench 10-10-10-10-10
Ring Dips (max reps)-(max reps)-(max reps)

Team WOD
In Teams of 2:
For time:
20 Kettlebell Swings, 1.5/1Pood
100 Overhead Squats, 95lb/65lb
20 Kettlebell Swings, 1.5/1Pood
100 Box Jumps, 24”
20 Kettlebell Swings, 1.5/1Pood
100 Power Cleans, 95lb/65lb
20 Kettlebell Swings, 1.5/1Pood
100 Burpees
20 Kettlebell Swings, 1.5/1Pood

Each athlete must complete 20 Kettlebell Swings each rotation.  The sets of 100 may be split up among the athletes how the see fit.

WOD
1^st
Power Clean 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2^nd
“Helen”
3 rounds for time of:
Run 400 meters
1.5 Pood Kettlebell Swings, 21reps
12 Pullups

WOD
1^st
Push Press 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2^nd
For time:
15-12-9
Ring Dips
Pushups
Handstand Pushups
400 meter run