Level 1
100 Jump Rope Reps
100 Sit Ups
100 Jump Rope Reps
3 Rounds
20 Burpee/Ball Slam   25#/20#
10 Pull Ups
Post time.

 

 

Level 2
“F***ed Up Fifty”
50 Power Cleans  135#/93#
50 Ring Dips
50 Pull Ups
50 Pistols
50 GHD Sit Ups
50 Thrusters  95#/63#
Post time.

 

Level 2X
EMOM for 8 minutes:
20 Double Unders
1 Snatch 155#
+
EMOM for 8 minutes:
2 Power Cleans  185#/133#
10 Push Ups
Post Rx’d or not.

 

Masters
15 Rounds
3 Wall Ball  20#/14#
2 Power Snatch  75#/53#
1 Burpee
10 Double Unders
Post time.

 

Just a few topics to discuss.  First, if you’re planning on competing in the CrossFit Games Open, you need to register ASAP.  The Open starts in a few weeks.  Please, add yourself to the CrossFit East County team, as well.  We will be doing the weekly workout as one of our daily workouts, so if you don’t feel like signing up, you can still do the workout and see where you fall against the other people in the Open.
Second, we are going to be up dating the leaderboard for all the benchmark workouts in March.  All of the records will be wiped clean as to give all members a shot to make the top 4, per workout and gender.  So, plan your training accordingly.  You can bet there will be a lot more benchmarks coming in the next few months.  If you are a serious contender for a top spot, you must have a witness/judge count your reps for the score to count.  Good luck.
Lastly, Ruthie and Peter sent me this article.  It’s a great read with some solid science to back it.   Thanks guys.
James_H_O’Keefe_et_al_2010 (3)