12.1 Crossfit Open ( 7 min. Burpees)

WOD ( 7 min. Burpees)
Please post your score on our leader board in the box.

3/6 WOD

WOD ( 5 rounds - quality reps - not timed - est. total time = 16 min.)

10 push-up with plank knees to shoulder
20 undulation - alternate excercises on each round
20 hammer swings

Alison
Nick
Shannon
Misty
Cindy
Anthony
Dusty
Bryan
Beth
Marco
Jill
Mark S.
Will R.
Jenn M.

3/5 Trainer Change Notice

To members,

Susan Terrell is departing from Xfit of Hendersonville, NC.   She was a great fitness asset.  Please give thanks to her for her help in our pursuit of fitness and health.    If you need to contact her, let me know and I will relay your info to her.

The gym will now have an open class time on Sundays at 9:00am until 10:00am.    This will be a premium session time and there will be an additional $4 fee for members.   For non members the total fee will be $15.  This fee will be waved for new people trying Xfit for the first time.

It is possible that the Sunday time be from 1:00pm until 1:30.   I will see what kind of response I get for 9:00 am first.

BrianJ

3/3 WOD (Team AMRAP - 12 min. )

WOD (AMRAP- 12 min)
1. 5 squats (butt to tire) then sumo DL high pulls (count reps here)
2.  bag carry over tires

Cindy/ Mark S.      = 109+73 = 182 Rx
Mathew/ Ana          =  ? +   44 =     
Matthew/ Mike Si.  =  91+89 = 180 Rx
Randy/ Marco       =  112Rx + 80 =   192
Nick/ Shannon   = 123+73 = 196 Rx
Grant/ Stevo      =    100 + 107   = 207  Rx

3/2 Wod (12.2 lite Crossfit Open)

WOD ( 30 reps each - 10 min. time limit - record total reps)
Snatch (65-95-115-135/ 45-65-80-95)

Mike Ste.    89   Rx
Brian  J.      75    Rx  second try
Will R.        62   Rx
Nick  J.       81   Rx
Shannon      48   Rx
Cindy S.      63   Rx
Julie            34    Rx
Jenn G.        40   Rx
Grant           70   Rx
Mike  Si.       75   Rx
Anthony         77    Rx

3/1 WOD

WOD (5 cycles for time)
200 meter
5 RR tie flips
1 wall 
8 push-ups
1 rope climb

Nick J.    16:48 Rx
Derrek    17:43 Rx
Cindy     17:44 Rx
Kyle        10:28
Charlene  28:30
Gracie
Reagan
Grant       15:58 Rx
Mike Si.   16:39  Rx
Stevo    17:00    Rx
Dusty      18:45  
Mike  Ste.     12:30 Rx
Abie                26:00 Rx

2/29 (Max Power Clean)

WOD

     1.  max power clean (start point 135 lbs or 3/8 BW with 10 lb increment => 1 rep/increment)
     2.   1 pull-up + previous round pull-ups ( Rest 30 sec between rounds/ Record max reps)
     3.  max time ring hold
     4.  max time low plank

finish work   ( 20 reps each) undulation
explosions, inners, outers, boxers, slammers, and backhands
  
                    power clean/ pull-up max/ ring hold/ low plank
Shannon      75lbs/ 0 reps/ 1 sec /  2:15
Ray              95/ 0/ ?/ ?
Nick J          205/ 1/ 23/  2:03
Mike Ste.      195/ 11/ 51/ 3:02
Anthony         205/ 8/ 13/ 1:31
Julie              75/ 0/ 39/  2:04