WOD 3/17/14
8 Minutes of Hip/Back/Shoulder/Wrist/Ankle Mobility
A- WU- 400M Run or 500M Row @ 90% RPE
Vote for St. Patricks Day WOD- you can only pick one and majority wins! Please post to comments which WOD you would prefer. WOD’s courtesy of WOD HUB and CrossFit HQ respectively.
B- 3 Rounds of: Four Stations- Burpee Box Jumps (24″/20″)/K.B. Mr & Mrs Spectaculars (20/12kgx2)/Row for Calories/ Renegade Rows (35/20lbx2) + Drink lots of green beer! (preferably at a bar after your WOD)
Notes: Follow an all-Irish playlist for some Crossfit musical chairs! When the song switches, you switch exercises/You might get lucky and get a short song, or you may get stuck with a longer one/ All songs are between 1:30 and 3:30/ After performing all four exercises (4 songs) there will be a one song rest/ Score= Total # of reps completed ***Competition weight: Spectaculars (24/16kgx2)/ Renegade Rows (45/25lbx2) -45 Minute Cap
The first B wins, Happy St. Patty’s Day to all the Irish out there. To all the other honorary Irish today remember to wear green or risk getting pinched!
The first B!
Second B
D,
Your vote don’t count.
Dariel’s vote should count twice!!
Why doesn’t it count. :(. Thanks Cory for the support. 🙂
Ok fine
Gosh
I vote for;
B- 3 Rounds of: Four Stations- Burpee Box Jumps (24″/20″)/K.B. Mr & Mrs Spectaculars (20/12kgx2)/Row for Calories/ Renegade Rows (35/20lbx2) + Drink lots of green beer!
It’s going to be cold tomorrow!
Therefore…
B- 3 Rounds of: Four Stations- Burpee Box Jumps (24″/20″)/K.B. Mr & Mrs Spectaculars (20/12kgx2)/Row for Calories/ Renegade Rows (35/20lbx2) + Drink lots of green beer!
I fifth B
Half Murph!
+beer. No green though. That ain’t paleo.
Half Murph..
Wow you guys actually read the blog!!?!!!?!
Ummm. The choice is tough. I think half Murph sounds less terrible. Those Spectaculars look awful!
Should the half Murph have 150 air squats?
Half murph.
First B
First B please & TY
Second B. Half murph!
I vote for B
1st B
Just the beer! But if not the first B.
B!
I have 1 minute left to vote but I vote the 1st B!
Yo where are you mo fo’s on the daily?!
I say half murph. I like the burpee box jumps but you lost me at renegade rows.
The first b.
B!
And by that I mean first B.
I’ll go with the half murph.
I can’t even make it but I’m voting half murph anyway!
B
Half murph would have worked well for me this morning but we got the irish Jig instead. A shoulder burner for sure.
Being honest, this WOD sounds like a deranged Curves class.
Before you say it, I’m well aware of FGB. But still.
See (some of you) there at 6:00!
Gave 14.3. a go tonight before Oly class. 122 reps (finished 275# deads plus 7 step up).
A: power snatches at 45kg 3 EMOM for 5 min
B: 3rm front Sqt – 135/165/185/205/225×2
C: 3rds x 2min max rep HBBS @ 205 – 15/15/10
Excellent work. McGee paid of on this one.
A: WU: 1/2 Tabata Row: 29 cals
B: Power snatches: 5 EMOM for 5 min @ 45k
C: Front Squat – 3 @ 135/165/185/205/225×2
D: 3rds x 2min max rep HBBS @ 205 – 10/10/10
Cory and Tammy you guys were great – you crushed 14.3
Fun classes today, I’m glad St. Pattys day is over now we can not play that music for another year. Yeah it was fun but when you got to listen to it for 4 classes straight…….
14.3 – 107 (17 DL @ 205)
Wish I could have done it with the whole team, sorry I missed it yesterday. Thanks for helping out today Dr Tom you’re the man, and thanks for my recovery salad.!!