WOD

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2

Tomorrow’s Forecast:
Friday’s workout calls for the CrossFit Open WOD 19.3.

Box Brief:
On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

“Cool Runnings”
20 Minute AMRAP:
100 Meter front rack KB carry (53s/36s)
15 Box jumps (30/24)
30 Sit-ups
10 Strict pull-ups

Tomorrow’s Forecast:
Thursday’s workout calls for improving our weaknesses.

Box Brief:
On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

“Face Off”
For Time:
800 Meter run
-Then-
3 Rounds:
20 HSPU
40 Meter walking lunge (50s/35s)
15 Dumbbell facing burpees
-Then-
400 Meter run

Tomorrow’s Forecast:
Wednesday’s workout calls for a front rack carry, box jumps, sit-ups, and pull-ups.

Box Brief:
On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

“Rundown”
For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3
Row for calories
KBS (53/36)

Tomorrow’s Forecast:
Tuesday’s workout calls for running, handstand push-ups, lunges, and burpees.

Box Brief:
We’re two weeks into the CrossFit Open. Don’t forget to complete your bingo cards for the upcoming raffle.

Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double-unders
15 Squat cleans (135/85)
25 Toes-to-bars
50 Double-unders
13 Squat cleans(185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bars
50 Double-unders
11 Squat cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bars
50 Double-unders
9 Squat cleans (275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bars
50 Double-unders
7 Squat cleans (315/205)
Stop at 20 minutes

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2

Tomorrow’s Forecast:
Friday’s workout calls for Open WOD 19.2!

Box Brief:
On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

“Free Solo”
20 Minute AMRAP: teams of 2
200 Meter run
2 Rope climbs
10 Burpees

Tomorrow’s Forecast:
Thursday’s workout calls for a GOAT day.

Box Brief:
On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

“Dead Ahead”
4 Rounds:
21 Deadlifts (135/95)
15 Box jumps (24/20)
9 Push jerks (135/95)

Tomorrow’s Forecast:
Wednesday’s workout calls for running, rope climbs, and burpees.

Box Brief:
On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”