3.17.14 "Grace"

March 16, 2014

Froning does Grace with 225#!!!

 FITNESS

Two More Leaderboard Spots to Crush!!!

Skill
TnG Power Clean to Push Jerk Transitions

“Grace”
For Time:
30 Clean and Jerks (135,95)

Rest at Least 10 Minutes

500M Row For Time

COMPETITION

METCON
OPEN WOD 14.3

Then

TODAYS ENDURANCE

EXTRA CREDIT

CORE
3 Rounds
10 Strict toe 2 Bars
15 Side Plank Crunches each side
15 Back Extensions – add weight each set

ENDURANCE
(Mon-Tue-Wed)(only pick one day a week to do this workout)
4 rounds
1000m Row or 800m Run or 3 minutes on Airdyne
rest 3 mins

ANNOUNCEMENTS

Saturday MARCH 29th
Mobility and Strengthing Seminar
with Coach Elaine and Coach Page
3+ Hours for Only $30
-More Info Coming Soon-

EVERY Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This week will be:
“Double Unders”
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competiton
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

Comments

comments

About the Author
  1. Willhuntforfood Reply

    team rac
    tim 3:10 rx
    brian 3:35 rx
    paul 4:34 @ 125#
    andy 4:05 rx
    pete 5:46 rx
    brian l 4:40 rx

  2. Don E Reply

    “Fractured Finger WOD (FFW) 14.1”
    40 Squat Clean / Wallballs @ 30# = 4:15
    500m Row = 1:41.2

  3. neon joe Reply

    Grace 4:05. 500mtr row 1:31.8

  4. CC Engine Reply

    Grace 55# 5:21
    Row 2:11.7

  5. CC Engine Reply

    & Great Yoga after with Kathy. … 🙂

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