Crossfit

Deadlift 5-5-5 These should be touch and go reps, with perfect form. Heavy, but not a 5 RM.

Hang Power clean skill work

30 sec work : 30 sec rest of:

Hang Power Cleans 135/95

Box Jumps 24/20

5 rounds for total reps

YCF Conditioning

Deadlift 5-5-5 TnG reps, with perfect form

30:30

Kb SDLHP 55/35

Box Jumps 24/20

5 Rounds for Total reps

We are trying out WODcast for thirty days. What is WODcast? WODcast is a simple web application that helps CrossFit athletes keep track of their workout performance. It's already implemented on the site and you can see the current leaderboard for today's WOD. For those that participated in the MisFit Toys Throwdown, WODcast did the scoring and the leaderboard is updated as people enter their scores/times. There will be no cost to you for the service. Many of you use the log books we've offered at the gym since we opened. We would appreciate your feedback about the WODcast service. For those of you that don't track what you do, this is a great way to start. For those that use a notebook, you can log notes in WODcast about each particular workout. As stated earlier, your feedback is important. If people like the service, we'll keep it. If not, we'll go back to the paper logbooks, but please try it for the next 30 days. In order to make the service more personalized, we need to forward your email to WODcast so you can set up your account. I didn't want to forward any email without permission. If you DO NOT want your email forwarded to WODcast, please let me know ASAP. You won't receive any SPAM from them, just an email with a link to set up your account. Again, it's free and no credit card information is needed. If you, the members of YCF, like the service, YCF will cover the monthly cost. Thanks!

Opens WOD 12.5

3 Thrusters 100/65

3 Chest to Bar Pull-ups

6 Thrusters

6 CTB Pull-ups

9 Thrusters

9 CTB Pull-ups

12 Thrusters

12 CTB Pull-ups

...Continue the sequence up as high as you can in 7 minutes

Score is Total Reps

Crossfit

Row 500 meters for time

Rest as needed

Run 400 meters for Time

Rest as needed

21-15-9

Kb Swings 55/35

GHD Sit-ups

Double Unders

For Time

YCF Conditioning

Row 500 meters for time

rest as needed

run 400 meters for time

Rest as needed

21-15-9

Kb Swings

Sit-ups

Jump 2 hand touches to a target 16" above reach

"LUCE"

Run 1000 meters

10 Muscle-ups (For today, the scale for muscle-ups is 60 seconds cumulative ring holds, locked out, and 10 ring dips)

100 Squats

3 Rounds for Time

Crossfit

"Lynne"

Max Reps Bodyweight Bench Press

Max Reps Pull-ups

5 Rounds for Total reps

*After the bench press, go immediately into the set of pull-ups. After the set of pull-ups, rest as needed.*

YCF Conditioning

Plank holds 3 X 60 seconds

Back extensions, or supermans 3 X 15

Side Plank holds 3 X 30 seconds (each side)

Run 200 meters

10 Box jumps 24/20

10 DB Push Press (If not enough DB's, use barbell)

10 Walking Lunges

AMRAP in 10 minutes

On Sunday, March 18, we'll be open at 12:30 PM for any YCF athlete that needs to complete WOD 12.4. Please have your scores submitted by 5 PM tomorrow.