WOD – March 23, 2015


Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions. 



Next on-ramp begins Monday, 4/6/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!


*****Please note – for the next 5 weeks (duration of the CrossFit Open), we will begin Thursday evening classes at 7:15pm!  We will be broadcasting the live announcement at 8pm, so we want to make sure we can get folks through the workout by the time the announcement is made.  This change was effective Thursday, 2/26.




bulletproof shoulders




Perform the following complex every 2 minutes x 8 rounds:

1 snatch pull+ 1 hang power snatch + 1 power snatch + 1 OHS

  • begin at 50-60% power snatch 1RM and increase as good form allows





8 min. AMRAP

9 power snatches (75/55)

30 DUs

(last completed 11/21/13)


Post completed + partial rounds to comments!



Scaling Options:

Power snatch

  • reduce weight to 40-50% 1RM

Double unders

  • scale to max doubles in 30 seconds
  • scale to 75 singles

116 Thoughts on “WOD – March 23, 2015

  1. orion on March 23, 2015 at 8:20 am said:

    Lost count-did either 4 or 5 rounds, plus 9+55.

  2. Tom K on March 23, 2015 at 9:38 am said:

    4 rds + 5 (subbed 3:1 SUs for DUs)

  3. leanne on March 23, 2015 at 10:08 am said:

    4 rounds + 6 @ 55#, 90 singles.

  4. leanne on March 23, 2015 at 1:59 pm said:

    *90 singles each round

  5. 3 rounds + 9PS +7DU @65#

  6. Nicole on March 23, 2015 at 9:04 pm said:

    4rds +3 @ 45# singles

  7. Maria Goral on March 23, 2015 at 10:23 pm said:

    4 rds@45# DU/DU attempts

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