AMRAP in 8 min:

10 Deadlifts at 155/105

10 Box Jumps at 24/20

 Rest 5 min

AMRAP in 8 min:

6 Bar facing burpees

10 Power Cleans at 155/105

Rest 3 min

Test 30 T2B for time

EMOM 6 min
Odd: 20 wall balls 20/14
Even: rest

4 rounds for time:
15 KB swings 53/35
200m run

FREE workout this Saturday at 9am at CrossFit North Mesquite! Bring a friend and dress up in your best 80's gear!

 

Congratulate Angela on her PR!

EMOM 6 MIN
Odd: max double unders
Even: rest

Run 400m
12-9-6
Thrusters 115/75
T2B
Run 400m

Short video worth watching.  Her before picture is pretty impressive! From self proclaimed "fat Sam" to fittest woman in the world, anything is possible!

 

FREE workout today at 9am at CrossFit North Mesquite.

 

15 minute AMRAP :

30 KB swings

30 PVC thrusters

20 med ball sit ups

10 buddy burpees

 

 

Teams of 2 with one person working at a time.

 

Come cheer on the Open athletes tonight at 6:30!

FREE workout tomorrow (Saturday, March 8) at 9am at CrossFit North Mesquite.  Due to a forecast of rain, we have decided to move the workout from the park to the shelter of the gym!

 

Workout 14.2 (video instructions here)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.
Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).