WOD 12-04-2013

3 Rounds for Time:
Run 800M
15 Hang Power Cleans 155/110#
30 Box Jumps 24/20″

Skill: 30 Hip Extensions
30 GHD Sit Ups

We are adding additional “Open Lifting Sessions” on Wednesday and Thursday at 6:45pm. We will continue to have a WOD at that time. If you want to lift during that time we ask that you warm up with the 6:45 WOD class and wait to start your lifting until after the class starts the WOD so not to create a distraction during the WOD instruction. You can work on either Olympic or Power Lifts during the open lifting period. We only ask that you avoid giving other lifters instruction/coaching. If you participate in these open sessions, please note it is for lifting only and is not a time to do a WOD of your choice. You don’t need to commit to weekly attendance to lift during these sessions.
Let us know if you have any questions.



  1. When will the open lifting session begin? How will the sign up work?

  2. starts tomorrow. no sign up necessary.

    • I should have said starts Wed. I posted that last night but most of you are probably reading it today.

  3. I have a friend from work that wants to try crossfit . When is the best day? He wanted to go tomorrow at 430pm w me but not sure ?