March 31, 2013: Hoppy Easter

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Speaking of ‘hopping’ …look at the ‘hop’ that Mac has on this lift. This year Mac is 70..every age, every stage atCrossFit Select… enough said!


PARTNER hopping WOD

1 partner runs 400m while the other is doing AMRAP:
7 Jumping WallBalls
9 Burpees
11 Box Jumps
*Switch when partner comes back from the run.
4 rounds! Each partner runs 4×400.


March 30, 2013

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Workout 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


March 29, 2013

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STRENGTH

3-3-3-3-3-3-3-3 Deadlift

WOD

25 KB Swings @1.5/1
200m, one arm farmers carry
25 HR Pushups
200m, one arm farmers carry
*you may switch arms throughout the run, but only ONE hand can be carrying the KB
4Rounds!


March 28, 2013

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STRENGTH

3-3-3-3-3-3-3-3 Front Squat

WOD

12min AMRAP:
10 Power Snatch @ 95/65
10 Shoulder to Overhead
10 Wallballs
10 Situps

Thank You Sarah!

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Sarah,
On behalf of all the CFS partners, THANK YOU! You have had a tremendous impact on the growth of our community. If it wasn’t for you, we wouldn’t have been able to grow our 6:15 a.m. crew to the size it is today. Crystal, Jon, Vik….. the list goes on and now, the classes are full. You implemented class structure before we did! You proved to us that our members wanted guidance and hands on training. You have suggested ideas and ways to do things that have helped grow our gym from 35 members to 100+ today.
So pat yourself on the back (I will hug you when I see you next) and say “good job”! We will miss you and your amazing attitude towards the Crossfit life. I’m sure our members will miss you immensely. Come back and visit soon
Much love

March 27, 2013

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SKILL

Jerk/ Push Jerk Practice, 10 mins

WOD

8 Deadlifts @115/85
8 Hang Power Cleans
8 Shoulder to Overhead

8 Rounds!


March 26, 2013

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STRENGTH

3 Power Snatch + 3 Overhead Squat  x5 sets

WOD

50 Double Unders
20 Pushups, 10 with RT hand on plate, 10 with LT hand on plate.
30 Jumping Air Squats, holding 35/25lb plate
3 Rounds!


March 25, 2013

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ENDURANCE

10min EMOM
Odd mins = Thrusters@115/85 (135/95)
Even mins = Lunges with bar at rack position x10 reps


WOD

15min AMRAP:
10 Box Jumps @24/20
20 Mountain Climbers
2 Wallwalks/10 Handstand Pushups