Sunday, March 10th

*Our Next Pop Up Mobility classes with Glenn be today, March 10th, at 12:00am. This is free for all members so pop in if you can make it!  

Test Week

Power Clean 5×1 to a 1RM

Front Squat 5×1 to a 1RM

then,

“Grelen”

3 Rounds for time of:

400M Run

10-Clean & Jerks (135/95)

21-KBS (53/35)

12-Pullups

*If you still need to be judged for Open WOD 19.3 we’ll be judging after class today from 1:30-2:30.

Saturday, March 9th

Rest Day.

*Today is our free CrossFit class at 9:00 & 10:00am so bring a friend for a partner wod.  Or come alone and we’ll pair you up with someone.

*CrossFit the Ville day at Climb Nulu is also today at 11:30. All members and their families are invited.  Let us know if you can make it! 

*Our Next Pop Up Mobility classes with Glenn be this Sunday, March 10th, at 12:00am. This is free for all members, $10 for anyone else, so pop in if you can make it!

Friday, March 8th

CrossFit Open WOD 19.3

For time:

200ft DB OH Walking Lunge (50/35#)

50 DB Box Step Ups (24/20″)

50 Strict HSPU’s

200ft HS Walk

10:00 time cap.

*We’ll be throwing down again tonight between 4:30-6:30 for 19.3.

*This Saturday is our free CrossFit class at 9:00 & 10:00am so bring a friend!

*CrossFit the Ville day at Climb Nulu is this Saturday at 11:30.  We have a sign up sheet by the white board so let us know if you can make it.  If you have any questions email Daniel.

*Our Next Pop Up Mobility classes with Glenn be this Sunday, March 10th, at 12:00am.  This is free for all members, $10 for anyone else, so pop in if you can make it!

Thursday, March 7th

Test Week Starts Today!

Skill Test: Max Distance Handstand Walk, 3 attempts

Bench Press 5×1 to 1RM

Wt’d Strict Pullups 5×1 to 1RM

then,

5 Rounds for total reps of:

Max HSPU’s (strict if possible)

Max Ring Rows (chest under rings, legs straight)

rest 2:00 between rounds.

*compare to 6/4/18

*CrossFit Open wod 19.3 will be announced tonight at 8:00pm at: games.crossfit.com.  It will be Friday’s class wod.  We’ll be throwing down again Friday between 4:30-6:30.

*This Saturday is our free CrossFit class at 9:00 & 10:00am so bring a friend!

*CrossFit the Ville day at Climb Nulu is this Saturday at 11:30.  We have a sign up sheet by the white board so let us know if you can make it.  If you have any questions email Daniel.

*Our Next Pop Up Mobility classes with Glenn be this Sunday, March 10th, at 12:00am.  This is free for all members, $10 for anyone else, so pop in if you can make it!

 

Wednesday, March 6th

10:00 EMOM:

2-BB Jump Squats

1-Back Squat

1-:03 Pause Squat

*using 65% 1RM

then at minute 12:00

30-20-10 reps each of:

Pistols (total)

Wall Balls

*100ft shuttle run after each movement.  For time.

*Our Pop Up Mobility classes with Glenn will start today at 11:30am and this Sunday, March 10th, at 12:00am.  This is free for all members, $10 for anyone else, so pop in if you can make it!

*CrossFit the Ville day at Climb Nulu is this Saturday at 11:30.  We have a sign up sheet by the white board so let us know if you can make it.  If you have any questions email Daniel.

Tuesday, March 5th

Rest Day.

*Our Pop Up Mobility classes with Glenn will start this Wednesday, March 6th, at 11:30am and next Sunday, March 10th, at 12:00am.  This is free for all Unlimited members, $10 for anyone else, so pop in if you can make it!

*CrossFit the Ville day at Climb Nulu is this Saturday at 11:30.  We have a sign up sheet by the white board so let us know if you can make it.  If you have any questions email Daniel.

Monday, March 4th

:20 to establish a max of:

1-Push Press + 1-Push Jerk + 1-Split Jerk

Band Pullaparts 5×10

then,

21-15-9 reps each of:

Calorie Row

S2OH (135/95)

GHD Situps

*Our Pop Up Mobility classes with Glenn will start this Wednesday, March 6th, at 11:30am and next Sunday, March 10th, at 12:00am.  This is free for all Unlimited members, $10 for anyone else, so pop in if you can make it!

*CrossFit the Ville day at Climb Nulu is this Saturday at 11:30.  We have a sign up sheet by the white board so let us know if you can make it.  If you have any questions email Daniel.

Sunday, March 3rd

:20 to complete your heaviest complex of:

1-Snatch Balance

1-OHS

1-Full Snatch

then,

12:00 AMRAP of:

12-Power Snatch (75/55)

12-Burpee Box Jump Overs (24/20″)

*Our Pop Up Mobility classes with Glenn will start this Wednesday, March 6th, at 11:30am and next Sunday, March 10th, at 12:00am.  This is free for all Unlimited members, $10 for anyone else, so pop in if you can make it!

*Our CrossFit the Ville day at Climb Nulu is this Saturday at 11:30.  We have a sign up sheet by the white board so let us know if you can make it.  If you have any questions email Daniel.

Saturday, March 2nd

Skill Practice: Hollow Rock/Floor L Sit variations

:10 Cross Leg Lift Hold

:20 Rest

:10 Seated Pike Compressions

:20 Rest

:10 Hollow Rock

:20 Rest

:10 Superman Hold

:20 Rest

:10 Bird dog Hold, Right

:20 Rest

:10 BIrd dog Hold, Left

x 4 Rounds

then,

Partner WOD

50 HSPU’s

100 Calorie Row

50 Partner Burpees

100 Calorie BIke

50 Ring Rows

100 KBS (53/35)

for time.

*Our Pop Up Mobility classes with Glenn will start next Wednesday, March 6th, at 11:30am and Sunday, March 10th, at 12:00am.  This is free for all Unlimited members, $10 for anyone else, so pop in if you can make it!

Friday, March 1st

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

*We’ll be judging during classes today and throwing down tonight from 4:30-6:30 so come out to watch and/or participate!