Weekend, March 8 & 9, 2014

Hey Folks!

We’re hitting the Open WOD this weekend!  Come check it out, try it out, or cheer Folks on!  It should be an awesome time.

We’re working on adding a new pull up rig to the newer side of the gym – please forgive the sawdust and other messiness during this time.  It’ll pay off in the end when you have new sexy pull up bars to PR on!

Longevity - Saturday

14.2:

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

Performance - Saturday

7 RFT:
200m Run
15 Box Jumps, 24/20″ – games standards
15 Wall Balls, 20/14

Longevity - Sunday

Handstand Practice
– Cartwheels, kicking up into a handstand, holding the hollow position, wall runs (lifting one hand at a time), handstand walks, etc.
– Spend 15 minutes working on this stuff – try not to waste too much time between efforts

10 Minute AMRAP:
4 Handstand push ups
8 Kettlebell Swings
12 Grasshoppers

See you in the gym!

The CrossFit Sudbury Team