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March 17, 2015

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Mar

March 17, 2015

April 18 – Competitive Opportunities

April 18 offers lots of opportunities to compete after the Open. Here are some fun events to consider:

2nd Annual Navy SEAL Museum Bridge Challenge. CrossFit Vero Beach has one team registered (teams of 5, 1 has to be of the opposite sex). And a few members on other teams. Click for more details: https://www.navysealmuseum.org/whats-happening-at-the-national-navy-udt-seal-museum/2nd-bridge-challenge 

Festivus Games. A nationwide beginner and intermediate-only CrossFit competition hosted locally in Melbourne by Harbor City CrossFit. Here are the deets: https://festivusgames.com 

Jungle Strong. The Jungle Club is holding a strength and fitness skills competition. Click for the info and registration form (disregard the requirement about being a Jungle Club Member. They’ve opened it up to the public.): http://www.thejungleclub.com/Jungle-Strong-Registration-Form.pdf

HAPPY ST. PATRICK’S DAY!

2015 open shirts

Workout of the Day
:05
Three rounds for time of:
21-calorie row
15 bar-facing burpees
9 squat cleans 155/105 (Masters 55+ 125/85)
– 10 minute cap

– rest 10 minutes 

:25
Three rounds for time of:
30 calories on Airbike
15 shoulder-to-overhead 115/75 (Masters 55+ 95/55)
30 Box jumps 24″/20″ (step down)

:50
Post-wod mobility: 3 sets of:
:30 couch stretch (each leg)
Kelly-Starret-Couch-Stretch-550x400_c
:30 box stretch
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Post your scores to the Whiteboard.

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