Announcements:
What are your plans for the morning of April 12th?
Motivation
 Nelson Mandela said, “Do not judge others by their successes, judge them by how many times they fell down and got back up again.  It is what we make out of what we have, not what we are given, that separates one person from another.”  I love this quote.  It applies so well to the CrossFit gym.  Do not compare yourself to others.  Find joy in your success and the success of others around you.  Do not be afraid to fall down, and when you do, get back up and try again.  Make those around you know of their potential.  We must strive to build people up.  Make today awesome.
Strength
None
Workout Strategy
 NO pacing strategy today.  You are in groups of three which means you basically get a 2:1 rest to work ratio.  The reps are really short so we want to see all out sprints.  While we want you to go really fast we want you to only go as fast as you can do it correctly.  I still want to see full range of motion and good technique.  Think about if an outsider to CrossFit were to be watching you.  Would they think “that movement looks smooth.”
 
Workout of the Day
Strength of the Day Extended Warm Up
Level 1:
 Team Work OutIn teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans

6 Box Jump Overs

9 Push Ups

Rest exactly five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:

10 Ring Rows

10 Burpees

 

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible

Level 2:
 Team Work OutIn teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans, 95/65#

6 Box Jump Overs, 20/16”

9 Push Ups

Rest exactly five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:

5 Pull Ups

10 Burpees

 

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible

Level 3:Team Work OutIn teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans, 115/75#

6 Box Jump Overs, 24/20”

9 Push Ups

Rest exactly five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:

5 Pull Ups

10 Burpees

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible

Level 4:Team Work OutIn teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans, 135/95#

6 Box Jump Overs, 24/20”

9 Push Ups

Rest exactly five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:

5 Pull Ups

10 Burpees

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible

Get More Awesome: 2 minutes of Hollow Rocks & 55 Supermans