Tuesday 2/17

The 2015 CrossFit Opens are right around the corner! Be sure to register @ games.crossfit.com

We highly encourage everyone to sign up and participate. The Opens WOD's will become part of the weekly workouts, so everyone will be doing them anyway! 

There is a scaled option this year! So if you're unsure about participating, do not fret and give the scaled version a try.

To add to the Opens fun, we are doing an in house RedZone Fantasy Opens! We will form teams via a blind draft and compete for prizes. It will be $15 to participate. Sign up at the front desk. 

Fitness 

Strength

A. Snatch grip deadlift 

5 reps x 3 sets (after each set do 3 max effort broad jumps) 

B1. 1 minute plank hold x 3 sets 

B2. Medball push ups  

12 reps x 3 sets 

 

Wod 

9 minute amrap 

12 calorie row 

9 deadlifts 

6 hang power cleans 

3 shoulder to ovhd

(95/65)

Performance 

Strength

A. Snatch pull + squat snatch w/ pause at knee (both from floor)

2+1 x 4 sets building each set

B. 2 minutes accumulated ring plank hold

 

Wod 

9 minute amrap 

12 deadlifts 

9 hang power cleans 

6 shoulder to ovhd 

(135/95)