WOD

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

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This is a 20 minute WOD...once you reach the last minute you can successfully complete...continue with each minute doing as many rounds as you can each minute until the time is up!

With a continuously running clock do one deadlift, one power clean, one thruster the first minute, two the second minute, three the third minute... continuing as long as you are able.

Mens Rx 155 Scaled 115 Brand New-Bar to 115
Womens Rx 115 Scaled 75 Brand New-Bar to75

Do you need one of these?

According to the Oxford English Dictionary, the exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a PhD in Applied Physiology from Columbia University in 1940 and created the "Burpee" exercise as part of his PhD thesis as a quick and simple way to assess fitness.[2] The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered WWII. Consisting of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination and strength

For time:
150 Burpees

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A Burpee, done correctly, is the greatest distance an individual can travel without any outside forces. Let's see you prove that today. These are from completely prone to jumping and touching an object eight inches above maximum reach. No reps for sissy jumps.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

This Saturday morning at 9:30 downtown will be a skills day...come in with a gap from where you are to where you want to be and leave that much closer to mastering some aspect of CrossFit! You don't want to miss this chance to get better...You WILL leave better!

Allie over at Project Fit and others are putting together a challenge that "covers 3.5 miles of unique Louisiana terrain designed to parallel military training conditions, including running, crawling, jumping, hanging and balancing elements and obstacles." Sounds like a CrossFit playground to me! And they are calling us out. With it being in Iowa, there's no excuse not to. The race is March 31st ( the weekend after the Open ends. Relax, geeze!) and early bird registration is $65. Cool part is, if we can get 25 of us together to run, they will give us a group discount of $50 a person. The proceeds benifit wounded Veterens .

You game? Let's show them what we've got! I'll have a group packet at the box where you can sign up and pay. Don't do it online or you'll have to pay full price.

WOD

Complete 3 rounds for time of:
500 meter row
30 Shoulder press, 95/65

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