Thurs - Front Squats

Chelle - congrats on Graduation and acceptance into Law School!

Way to Go! See not all CrossFitters are Muscle-heads...

at Holley's request...

Power:
Front Squat

5-5-5-5
WOD:
1 Clean & Jerk
1 Round of Cindy
2 Clean & Jerk's
1 Round of Cindy
3 C&J
1 Round of Cindy
4 C&J
1 Round of Cindy

and on until 10 C&J

(Rx is 155/95)

Check out some new CrossFit East Family Stuff:

CrossFit East Family

DianAbeth

Regional Qualifier - coming to a town near you...stay tuned!

May 28-30

Warm Up: Surprise... Coaches Choice

Sport: Half Annie
25-20-15-10-5
Double Unders
Sit Ups

WOD
21-15-9
"DianAbeth"
Deadlift (225/135)
Ring Dips

Weighted Pull Up Tuesday

Cameron Ponder Benches 345 for Yulee High School at Sub-Sectionals winning

2nd Place and Qualifying for Sectionals next week

Warm Up: Coach Diesel Special

Power: Weighted Pull Ups
a. for those that are able...... warm up with some dead hang pull ups and use med balls, dumbbells, or kettlebells
b. for those who can't work on consecutive pull ups minimal kip 2-3 sets
then band for strict pull ups
c. ring rows for newbies

WOD
400m Run
12 Power Cleans(155/95)
12 Push Press(155/95)
400m Run
9 Power Cleans
9 PP
400m Run
6 PC
6 PP
400m Run
3 PC
3 PP

Thruster Monday-March 29

Warm Up:

1 mile run

..then 2 Rds of:

11 Sumo PVC - OHS (Get Wide and Low)

5 Bruce Lee Push Ups

Power:

Thurster 3-3-3-3-3
WOD
3RFT of:
15 KB Swings
10 Right Arm KB Waiters Lunge
15 KB Swings
10 Left Arm KB Waiters Lunge

Saturday

Marines Climb the Ropes
photo courtesy Crossfit

Warm Up
250 Meter Row
10 Ball Slams
10 Push Ups
10 Hollow Rockers
3 Rounds

WOD
2 Rounds For Time
3 Rope Ascents
(scale: 9 rope pull ups/21 pull ups)
21 KB Swings 24/16
21 SDHP 75/55
21 KTE
21 DU's

Paleo Party

Thank you to all who helped contribute to the Katie Ride for Life/Paleo Party last night!

Menu included:

Lamb curry w/curry

Seared Tuna w/Asian Slaw

Beef Patties w/condiments

Red Wine

Over $300 was raised for the Katie Ride for Life Team Cycling Event.

Special Thanks to Leanne and Tricey for pulling it all together.

Strong Friday

Great to see you last week Joe! Come back soon.

Warm Up
10 Walking High Knees
(ea. Leg)
10 KTE
10 Back Extensions
10 Walking Lunges
(ea. Leg)

3 Rounds

WOD
Back Squat
3_3_3_3_3