TEAM WOD
80 Pullups
70 Box Jumps 24″/20″
60 Thrusters 95lb/65lb
50 Burpees
Cal Row

***Only one athlete may work at a time until the Row. There is a 12 min time limit. The score is equal to the combined calories rowed at the end of the 12min.

WOD
1st

Power Clean 5-5-5-5-5

2nd

Skill Work-Max Broad Jump

3rd

8 Rounds for max Reps of:

Double Unders, 20sec on

10sec off

Hand Release Pushups, 20sec on

10sec off

ENDURANCE TEAM:

Be ready to row at 5:15!

Row: 3 person team row
6k, switching team members every 500 meters.
If you do not have a team, row 4 x 500 meters, resting 2 minutes between intervals

WOD
1st
Back Squat 1RM

2nd
AMRAP in 15min of:
15 Wall Balls
10 Knees to Elbows

Please be aware the United States switches to Daylight saving time on March 11. If your location does not observe Daylight saving time, you will need to submit your workout an hour earlier than usual.

You can confirm your score has been successfully submitted by seeing that it appears on your Score Submission History. If you do not see your score on that page, it is not in our system, and you need to try again.

Late scores are not allowed. If you are having technical problems submitting a score, you must email support@crossfitgames.com before the deadline with your name, score, and the name of the affiliate validating it or the video url. Any emails received after the deadline will not be considered.

PALEO CHALLENGE UPDATE:

Team Task: 100,000 lbs ground to locked out overhead.

Any Weight….Any Lift.  You can use dumbells, barbells, kettlebells, plates, etc.  You can Clean & Jerk, Push Press, Press, Jerk, Snatch, KB Swing.  It doesn’t matter as long as the weight starts from the floor and gets locked out over head (through legs for KB swing).

**TEAM CHALLENGE CAN NOT BE STARTED UNTIL MONDAY MORNING**

Sirloin roast with roasted garlic cauliflower puree (that’s right, those only look like mashed potatoes), and roasted vegetables.  All recipes from Paleo Made Easy available at http://deliciousprimalcooking.com/ Time saving tip:  find a day of the week when you have more free time and cook a large amount of food.  Portion the food out so you have lunches for the week.  Finding time to cook 2-3 meals is best so you can alternate between leftovers instead of eating the same thing all week.  This way you won’t get bored and you won’t be tempted to eat a cheat meal out.

WOD
1st
Squat Snatch 1RM-12min time limit

2nd
For time:
21-15-9
95lb Squat Snatch
Pullups

POST TIME AND 1 REP MAX TO COMMENTS

“Who’s wearing the pants in this family??”

CROSSFIT OPEN WORKOUT 12.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

Also check out the two videos from the CrossFit Main Site about
“Perfecting the Box Jump” and “Box Jump Efficiency”

WOD
1st
Front Squats 5-5-5-5-5

2nd
Skill Work-Muscle Ups

3rd
Back Squat 3-3-3
Row 2000meters

TODAY IS THE DAY!!! AT 3PM TODAY REGISTRATION FOR THE 37th MARINE CORPS MARATHON WILL OPEN.  DO NOT WAIT…THIS EVENT WILL SELL OUT IN 24 HOURS.  EVERY YEAR CFCM HAS A LARGE GROUP TRAVEL TO D.C.  THIS IS A GREAT MARATHON ON AN EASY COURSE.  IF YOU ARE LOOKING TO RUN YOUR FIRST MARATHON THIS IS IT.  OUR ENDURANCE TEAM WILL PROVIDE A TRAINING PROGRAM FOR ANYONE INTERESTED.

WOD
In Teams of 2:
4 Rounds for max reps of:
Overhead Squats, 75lb/55lb, 1min
Kettlebell Swings, 1.5/1 Pood, 1min
Box Jumps, 24”/20”, 1min
Double Unders, 1min

***Only one athlete will work at a time. Athlete 1 will work for 30sec and then athlete 2 will work for 30secs. The time must be split up this way.

WOD
1st
Power Clean 1RM

2nd
Skill Work-L Sits

3rd
For time:
21-15-9
Left arm Kettlebell Power Snatch
Right arm Kettlebell Power Snatch
Pullups

ENDURANCE TEAM:
Be ready to workout at 5:15!

Row:
12 x 250 meters
Resting 1 minute between intervals

Make sure to get registered for the Celtic 5k – Sunday at 11a!
http://www.celtic5k.com/index.html

ATTENTION RUNNERS!!!  START THINKING ABOUT THE MARINE CORPS MARATHON ON OCTOBER 28TH.   REGISTRATION IS IN TWO DAYS ON WEDNESDAY AT 3PM.  THIS RACE WILL SELL OUT WITHIN 24HOURS!! EVERY YEAR CFCM HAS A LARGE GROUP TRAVEL TO D.C. TO RUN THIS MARATHON.  YOU DON’T WANT TO MISS OUT. OUR ENDURANCE TEAM WILL BE SETTING UP A TRAINING PLAN FOR ANY NEW RUNNERS.  THIS IS AN EASY COURSE AND A GREAT FIRST MARATHON. CHECK IT OUT AT WWW.MARINEMARATHON.COM

WOD
1st
Deadlift 1RM

2nd
8 Rounds of:
Body Weight Deadlift, 20secs on
10secs off
Burpees, 20secs on
10secs off

Roasted Pork Loin roasted with Red Pepper Sauce.  Sides of Apple Pear Celery Root Puree and Roasted Vegetables.  Want the recipe?  Check out Dee’s Paleo cookbook at http://deliciousprimalcooking.com/

8AM-11AM: PALEO CHALLENGE

9AM: ON-RAMP MAKE-UP CLASS

11AM: STRONGMAN TRAINING SERIES CLASS 3

1PM: CROSSFIT KIDS CLASS

The gym will still be open from 10am to 1pm for OPEN GYM.  The open gym time is a great time to work on your checklist, do some skill work, or make-up a missed wod.

REMINDER: Paleo Challenge Starts Sunday at 8am. If you can’t make it Jill will be offering two make-up classes today at 8am and 9am.

WOD
1st
Clean and Jerk 1RM- 15min time limit

2nd
“Annie”
50-40-30-20-10
Double Unders
Ab-Mat Situps

PROGENEX AND JUMPROPES: Today is the last day to pay and order for Progenex and Jump Ropes. If we do not have your money by tonight you will not receive your order

PALEO CHALLENGE: TODAY IS THE LAST DAY TO REGISTER FOR THE PALEO CHALLENGE. Our goal is 40 participants and we are almost there. Please register today. The Paleo Seminar will start at 8am on Sunday. If you will be out of town this weekend and can not attend the first day please put your full name in the comments and I will email you the details on how to make it up. For anyone who can’t make it on Sunday Jill will be doing a pre-makeup class on Sat at 8am and 9am.

STRONGMAN SEMINAR: Sunday at 11am
This is our third and final class in the strongman training series. It will cover Yoke Walk / Hussafel Stone Carry / Circus Dumbell Press

CROSSFIT REEBOK OPEN WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

WOD
1st
Front Squat 1 RM

2nd
AMRAP 15 Min
5 Pullups
10 Pushups
15 Box Jumps 20″

ENDURANCE TEAM:
Be ready to workout at 5:15am!

Row 100 Meters, Rest 10 Seconds
Row 200M, Rest 20S
Row 300M, Rest 30S
Row 400M, Rest 40S
Row 500M
Rest 3 minutes
Row 500M, Rest 50S
Row 400M, Rest 40S
Row 300M, Rest 30S
Row 200M, Rest 20S
Row 100M