WOD: Split Jerk: 2-2-2-2-2 reps

Accessory: 500m Row x3.  Rest 3 min between each row

Yep.

WOD: Complete as many rounds or reps as possible in 5 minutes of:
400m Run
50 Double Unders
40 Kettlebell Swings (55, 35)
30 Wall Balls (20, 14)
20 Toe to bar
10 Muscle-up

Rest 3 min

Complete as many rounds as possible in 7 min of:
400m Run
50 Double Unders
40 Kettlebell Swings (55, 35)
30 Wall Balls (20, 14)
20 Toe to Bar
10 Muscle-ups

Rest 3 min

Complete the following for time:
400m
50 Double Unders
40 Kettlebell Swings (55, 35)
30 Wall Balls (20, 14)
20 Toe to Bar
10 Muscle-up

TIME CAP: 20 minutes to get through the final portion

Keeping the bar in the Frontal Plane (over the middle of the foot), with Active Shoulders and armpits forward, is the most solid position to maintain a load overhead.

Lift: Deadlift 3-3-3 reps

WOD: Every minute on the minute for twenty minutes

Odd: 3 Deadlifts (315, 205)*

Even: 10 Box Jumps (30, 24) Regional Standard

Accessory: 3×15 Weighted Sit-ups

*if 315/205 is too heavy for you, use about 70%-75% of your 1RM or roughly 20# less than your heaviest 3RM DL.  Your DL in the workout should be HEAVY but not close to your true 3RM.

Nooners, getting it done.

WOD: “Barbara”

5 Rounds each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest exactly 3 minutes between rounds.

Score is total time minus rest.

47 min time cap.

Boot-campers listening intently.

Lift: Front Squat: 5-5-3-1 reps

WOD: Complete as many rounds as possible in Seven minutes of:

5 Front Squats (135, 95)
10 Toe to Bar

Accessory: 3×15 Hip Extensions

Brett ripping through the Deadlifts in “Nutts” last week.

Remember Saturday’s Bootcamp and CrossFit Classes will take place at Olympic Sculpture Park.  There will be no O-Lifting on Saturday.

WOD: 21-15-9 reps for time of:
Sumo Deadlift High Pull (75, 55)
Burpee

10 min time cap

Accessory: Tabata Toe to Bar

Ashley, Leah and Eric doing some rope climbs!

We are doing a Hero workout today.  You know what that means, no complaining.  We are honoring one of our fallen soldiers.

WOD: “Nutts”
10 Handstand Push-ups
15 Deadlifts (250, 185)
25 Box Jumps (30, 24)
50 Pull-ups
100 Wall Balls (20, 14)
200 Double Unders
Run 400m with  plate (45, 25)

40 minute time cap

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

WOD: 2 Position Snatch: 10×1
Above the knee
From the Ground

Full Squat Snatch

Accessory: 2K Row at 80% effort.

Manish getting set-up for his clean and jerk. Weight back in the heels, back in extension, shoulders just over the bar.

WOD: Complete as many rounds as possible in Fifteen Minutes of:
400m Run
3 Rope Climbs

Accessory: 3×25 Butterfly sit-ups

We are pleased to welcome Penny to our staff here at CFBT! Penny will be subbing some of Maura’s yoga classes.  Penny is a very experienced Yoga Instructor who is also an acupuncturist -AND- CrossFitter! You can learn more about Penny here.

WOD: Back Squat 2×3, 1×20 reps

Accessory: Accumulate 50 Kipping Pull-ups and 50 KBS (72, 55)

Partition as needed.

Look at all the April PR’s! Way to go everyone!