11 chest to bar pull ups
2 deadlifts 275/225
10 handstand push ups

AMRAP 15 minutes

"Burpin' Randy"

75 snatches 75/45

every 15 snatches do 5 bar facing burpees

14.5

21 thrusters 95/65
21 bar facing burpees
18 thrusters 95/65
18 bar facing burpees
15 thrusters 95/65
15 bar facing burpees
12 thrusters 95/65
12 bar facing burpees
9 thrusters 95/65
9 bar facing burpees
6 thrusters 95/65
6 bar facing burpees
3 thrusters 95/65
3 bar facing burpees

21-15-9
Squat cleans 135/95
Ring dips

Tomorrow is the announcement of 14.5. If you need a rest day before doing the open WOD, Thursday is the day to do it.

Also, we are planning a BBQ on an upcoming Saturday. I will be BBQ'ing chicken and Shauna will make her amazing potato salad.  We want to celebrate being open all winter, even if we did shiver a little bit:).

3-2-1
Shoulder to Overhead 185/135

Then:

Partner workout

100 Double Unders
50 Pull ups
40 Toes to bar
30 Box over Burpees
20 Clean and Jerks 155/115
100 Double Unders

Each partner must complete half of the reps of each movement

Then

L Sit for time

Then

Run a marathon

Then

End world hunger

5-5-4-4-3-2-1

Back Squat

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I wanted to tell you guys about some personal PR's that we've seen lately.  As most of you know, we've been competing in the Crossfit Open.  So far there have been four different workouts, and we still have one to go.  

It's been really fun to watch Darcy, and Trudy's improvement over last year.  Last year, Trudy couldn't do a single toe to bar.  This year - she did 11.  Last year Darcy did 6-8 toes to bar, and this year she did 39.    Also, this year, Darcy was able to get 5 chest to bar pullups!!  Not to be missed was Trudy hitting 130+ double unders on 14.1.   I'm going to include links to some video's from last year's performance by these two ladies.  There is no way that anyone can look at these videos and say that these two women aren't looking, feeling, and performing better.  They both are doing so well.  Both have realized that nutrition is of critical importance to performance.  

These are from 2013, approximately one year ago.  

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And the bottom two videos are from 2014.  Both ladies will probably be mad at me for posting these videos, but I can't find a better way to describe their improvements.  Both of these ladies bring their A game everyday in the gym.  They are both great examples of fitness in our community.  

AMRAP in 20 minutes of:

4 strict hspu(sub strict shoulder press)
8 Pullups
16 Kettlebell Swings 55/35#

25 Burpees
25 Thrusters  95/65
25 Burpees

At the top of every minute, stop and do 5 situps.

1 round for time.

"Annie"

50-40-30-20-10

double unders
sit ups

12 sumo deadlift high pull 95/65
12 pistols (6 each leg)
30 double unders

5 rounds for time

Then . . .

1 minute handstand hold, every time you come down=5 burpees

20 minute amrap of:

5 push press 115/75
7 pull-ups
9 medball sit ups; 20/15#

5-4-3-2-1

Front Squat

Then:

"Dirty Thirty"

30 Jumping Pullups (or pullups)
30 Kettle bell swings 53/35
30 Walking lunges
30 Knees to elbows
30 Push press 45/35
30 Good mornings 45/35
30 Wall balls
30 Burpees
30 Double unders

1 round for time

5-5-5-3-3-3-1-1-1
back squat

10,9,8,7 - 2,1

Thruster 105/75#
KB Swings 53/35

If you are competing in the games and planning to do 14.3 on Thursday night, plan on taking Wed. off.  If you're planning on doing 14.3 on Saturday or Sunday, then this shouldn't be a rest day.

50 Double under buy in

20 Airsquat
15 Deadlift 95/65
10 Burpees
5 Shoulder to Overhead 95/65

6 rounds for time

Then

2 minute plank hold

Hey Guys - We are going to change the hours of the gym this week because of spring break.  Morning hours will be 6-8 a.m.  Evening hours will stay the same.

This week is a good week to bring a new friend with you to the gym.  We will offer some introductory workouts for them this week.  There will be no charge for them to come give it a try.  So, invite someone new to the gym.

Run 400 meters
10 Pullups
25 Pushups

5 rounds for time

10 Overhead squats 95/65
10 Pullups

4 rounds for time

"baseline"
500 m row/400 m run
40 air squats
30 sit ups
20 push ups
10 pull ups

21-15-9

Thruster 65/45
HR Pushups

12 Toes 2 Bar
12 Burpee box jumps

5 rounds for time

Then:

100 Medicine ball tosses with a partner 20/15.  These are the same movement standard as a wall ball, requiring a full squat then toss the ball to your partner.  The first person to stop pays a 20 burpee penalty.  Each toss counts as one rep, so it's only 50 reps each.  If you intentionally make a bad toss, it's a 25 burpee penalty for you and a 20 burpee penalty for your partner.

21-15-9
Deadlift 225/185
Handstand pushups