[vc_row][vc_column width="1/1"][text_output]A. 6 minute amrap 5 strict press 95/65 15 Burpees over the bar rest 3 minutes 4 minutes 10 Push press 95/65 10 Burpees over the bar rest 3 minutes 2 minutes 15 Push Jerk 95/65 5 Burpees over the bar[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][accordion][accordion_item]Educational Material Press Push Press Push Jerk[/accordion_item][/accordion][/vc_column][/vc_row]

[vc_row][vc_column width="1/1"][text_output]A. Max Height Box Jump Notes: This is a standing Box Jump, no walk up, no pivot, be careful and don't kill yourself on this! B. 21-15-9 Deadlift 315/205 Box Jump 30/24 Note: If your deadlifts don't look pretty, the coach will pull your weight back. As a reference, if the weight you intend on using is over 70% of your max, you're gonna have a bad time.[/text_output][accordion][accordion_item title="Educational Material"]Gymnastics Wod - Box Jump Mobility Wod Deadlift Prep[/accordion_item][/accordion][/vc_column][/vc_row]

[vc_row][vc_column width="1/1"][text_output]Want to choose Friday's wod? Click here to vote on what the Wod should be! A. 15 minutes to establish a max weighted pull up Note: This is pull up, so hands are pronated - If you want to get on the leaderboard for the strict pull ups, click here for Rules - Going for the leaderboard? Record it and send it to us! B. "Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups[/text_output][accordion][accordion_item title="Educational Material for Today's Wod"]Developing a pull up - 70s big Pull up mechanics - Mobility wod Efficiency tips - Pull ups with Chris Spealler Pose Running Part 1 - Again Faster and CrossFit Endurance[/accordion_item][/accordion][/vc_column][/vc_row]

A. "Too Soon?" 14 minute amrap 7 Hang Power Cleans 115/75 50 Wall Balls 100 Double Unders Notes: This is the Opex variation of the muscle up, wall ball, double unders wod from the CrossFit Open. Do it and compare to what you think you would have done had there not be muscle ups in the wod. Get after it, no singles for you this time, here are your doubles, enjoy - nom nom nom :) Mini CrossFit Open Wrap Up - Post thoughts to comments. The CrossFit Open coming to an end, as for programming, we will be having a fun week of wods and then back to some super fun 9 week blocks of training starting April 6th.  :) Excited about the year to come in programming. I want to first put a huge thank you out to all of my Coaches that helped validate, on and off times, everyone who brought in buddies to help validate, and all of the coaches that helped during the long Saturday wods, and for people being patient on Saturday with them. Also a huge thank you to Bluekrishna photography, he got a ton of cool pictures of everyone who came in on Saturday to compete over the 5 weeks. I appreciate everyones hard work physically and emotionally. I will do a larger CrossFit Open wrap up post eventually this week, but I also want to say thank you for everyone who competed in the CrossFit Open, whatever your aims were. For those of you who thought you would do well, along with everyone who was scared shitless, and all of you in between, and for all of you that worked so hard on these Wods. Remember - Its not about winning. At least at mostly amateur level CrossFitters. Competing in anything, Olympic Weightlifting, Powerlifting, a CrossFit competition, any competition, is about learning about yourself and coming back better every time. It puts your training into focus for the coming year. A date on the calendar forces you to stick to a program, a diet, or even have a program in the first place. To arrange your lifestyle in a healthier fashion to approach those goals head on. Its an invisible voice directing you to be a bit more responsible with yourself. You get instant feedback after a competition, its a chance to say - here are some numbers, what do I need to work on over the coming year. Did my training over the last year suit this competition? did I train long enough and do the appropriate work for it? Did I stick to my program in the first place? Use this data and be intelligent for the next time around. You learn game day management. How to warm up, to tape yourself up, to fuel for multiple events, you learn from other competitors. Hopefully the first competition you do, you get crushed, and it should light a fire under your ass for the coming year. Don't be scared of taking risks. Don't be scared of failing. Experience something outside of your comfort zone. Commit to a competition, something, anything, have some balls (or ovaries) to commit to it. It immediately makes each training day more meaningful. Don't be afraid to see where  you really rank, and then crush it next year.

It is not the critic who counts, not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena…who strives…who spends himself…and who at the worst, if he fails, at least he fails while daring, so that his place shall never be with those cold and timid souls who know neither victory nor defeat. –Teddy Roosevelt