Class will be divided between 3 stations.  15 minutes at each station – 5 to adjust weights (and recover) and 10 minute caps on each metcon.  Order is not important.  Record time or progress at each station.

A.  5 rounds of:
- 5 man makers (35/25)
- 10 toes-to-bar
- 15 wall balls

B. 4 rounds of:
- 2 rope climb
- 10 OHS (115/85)
- 10 burpees

C. 3 rounds of:
- 500m row
- 10 box jumps (24/20)
- 20 situps

Reading List:

• Rope Climbing Techniques: The Spanish Wrap – Crossfit Journal (free preview HERE)
• Rope Climb Russian Wrap – Kim and Adrian Bozman
• 5 Things We Can Learn from Arnold About Building Muscle – T-Nation

A. “Diane”
21-15-9
Deadlifts (225/185)
Handstand Pushups

B. Bulgarian Split Front Squats: 5-5-5

Reading List:

• Bulgarian Split Squats – T-Nation
• The Repeated Bout Effect – 70s Big
• ‘Whey’ing In: Are Protein Powders Paleo? – Robb Wolf

 Partner WOD:

• 2,000m row
• 200 double unders
• 100 alternating wall balls
• 200 walking lunges
• 2,000m row

 Checkout:

Turkish Get Up (5×5 on weak side and 3×5 on strong side)

Reading List:

• Gray Cook Teaches the Turkish Get Up – Gray Cook (video)
• Our Warmup is a Warm-up – Greg Everett
• Meat Lover’s Guide to Marinating Meat – Mark’s Daily Apple

1-2-3-4-5-6-7-8-9-10 C&J Ladder:

1 Clean and Jerks (155/115)
A round of “Cindy” (5 pullups, 10 pushups, 15 air squats)
2 Clean and Jerks
A round of Cindy
3 Clean and Jerks
A round of Cindy… until you get to 10 clean and jerk.

Checkout:  Single Leg KB Deadlifts (5×5 on weak side and 3×5 on strong side)

Reading List:

• The Olympic Lift Starting Position – Greg Everett
• 40 Things I’ve Learned in 40 Years – The IF Life
• True Life: I Have a Summer Share – True Life Tommy’s search for love on the Jersey Shore

Chase the best.  Below is an older CrossFit video of Spealer and Khalipa doing this WOD:

CrossFit Kids is CANCELLED today in order to Celebrate Mother’s Day!

A:
Thruster: 5-4-3-2-1

B:
“The Obster”
Three rounds, 21-15-9 reps of:

• Power Cleans (95/65)
• Toes-to-Bar
• Burpees

C:
2 rounds UNTIMED:

• 1 minute each arm of bent over KB  rows to the hip with 2 second hold at top. (weight should be light and move slowly; try not to count reps, just focus on keeping muscles engaged; targeting your serratus)
• Max rep hammer curls
• 3-way shoulder raises (10 reps each position)

The following video is Coach Gizzi describing the KB row to the hip:

“You know, it’s funny what’s happening to us; our lives have become digital, our friends now virtual, and everything you could ever want to know is just a click away.  Experiencing the world through endless second hand information isn’t enough.  If we want authenticity, we have to initiate it.  We’ll never know our full potential unless we push ourselves to find it.  It’s this self discovery that inevitably takes us to the wildest places on earth.” – Art of Flight

Make some plans to get outside and do something different this weekend.

Interval Training:
6 rounds of 4 minutes work and 2 minutes rest.  Each round will start with a 500m row and with the remaining time athletes will complete as many reps as possible of the following movements:

Round 1 – Air Squats
Round 2 – Pushups
Round 3 – Double Unders (divide by 2)
Round 4 – Box Jumps
Round 5 – Situps
Round 6 – Burpees

Once again, you’ll get out of the WOD what you put into it.  Push yourself through the full 4 minutes of work.  If you need to break up into sets, limit your rest (eg. 2 deep breaths and back to work).   No quitting with 10 seconds left on the clock.  You’ve always got 1 more rep.

This guy wouldn’t work hard in an interval WOD.  Don’t be like him.

Reading List:

• Is It Primal? 8 More Foods Scrutinized – Mark’s Daily Apple
• Peculiar Primal: 10 Perfectly Primal Foods You Probably Haven’t Tried – Mark’s Daily Apple
• Shin Splints – 70s Big