Class begins at 9am. We will run in multiple heats, so be ready and loosened up when your heat begins. And most importantly lets have some fun! Yay Burpees!!!

Open WOD 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

Deadlift 3x3

After warming up use same weight for all sets.

Max reps in 15 minutes. With a continuously running clock start with a 400m run at 0, 5, and 10 minutes then perform max reps until that given 5 minute section is up.

5 minutes to complete the following, 400m run then max wall balls

5 minutes to complete the following, 400m run then max clapping push ups

5 minutes to complete the following, 400m run then max burpees

Last done on 11/6/12.

This Saturday there will not be a Team WOD. Instead WOD 13.1 will be the posted.

Everyone is welcomed and encouraged to come join in the fun, whether you signed up or not.

Accumulate 2 minutes of L-sits

Max Strict Pull Ups after each set of L-sits

Use the remainder of class to work on skills.

This Saturday there will not be a Team WOD. Instead WOD 13.1 will be the posted.

Everyone is welcomed and encouraged to come join in the fun, whether you signed up or not.

Power Clean + Front Squat + Split Jerk

3+2+1  x3  80% of clean & jerk

After warming up, complete all 3 sets with THE SAME WEIGHT.

6 Rounds for time:

7 Deadlifts 95#/65#

9 Hang Power Cleans 95#/65#

16 Lateral Jumps over Barbell

3 Burpee Clean & Jerks 95#/65# **

**Perform burpee next to barbell, then perform clean & jerk.

Last done on 3/6/12.

Power Snatch + Hang Snatch + Overhead Squat

1+1+3  x3  80% of snatch

After warming up, complete all 3 sets with THE SAME WEIGHT.

10 minute AMRAP

15 Kettlebell/Dumbbell Snatches RIGHT ARM

30 Double Unders

15 Kettlebell/Dumbbell Snatches LEFT ARM

30 Double Unders

Post rounds/reps and weights to comments.

Front Squat 5x3 (2 second pause @ bottom)

3 rounds, rest 1 minute between rounds.

3 Cleans 155#/103#

6 Push Press 155#/103#

SPRINT 100m

For those competing in the 2013 CrossFit Games Open or wanting to participate as judges. Please get with your trainer if you have any questions. Every Saturday we will judge workouts for the Open. If you are wanting to come in and workout, great show up and kick some butt. However we will not be judging your WOD, only the competitors will have their WODs judged and scored. But EVERYONE is welcome to come in put in the work and show support.

For those of you who are on the fence about signing up..."I'd rather attempt to do something great and fail than to attempt to do nothing and succeed." - Robert H. Schuller

9am - Tag Team Championship

10am - Class is canceled.