3/18/14 WOD

jana helmet

Due to the overwhelming majority of people in the world outside of crossfit (the lazy and obese) that believe crossfit will hurt you.  We will now be implementing helmets in every workout…better safe then sorry!


A.  6 Rounds for times of:

15 AD Cals

15 KBS-53/35

12 OH Walking Lunges-45/25

15 Slam Balls-30/20

-rest 2 min b/t sets

-consistent pace throughout, score each individual rounds time.



A.  5 x 2 Clean & Jerk @ 70%- rest 90 sec.

B.  Take 20 min to establish a 1RM Back Squat

C.  For Time:

Row 2K

50 HSPU- (LII- Deficit HSPU-6″/4″)


*ATTENTION- please take 5 min after any class you attend and fill out a coaches evaluation card.  In order to better serve our people we need to know what is good and what is bad about CFTC.  Thank you for your help.


Posted on: March 17, 2014admin

3 thoughts on “3/18/14 WOD

  1. Oh Jana I’m soooo sorry! I should have never handed you that helmet 2 min after you were done with 14.3!
    She was wod drunk people. She wasn’t thinking clearly.. Too bad there were cameras in the room.

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