Wednesday 2/18

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. 

Zone

Strength-

A1. Elevated Ring rows- 8 reps x 3 sets

A2. Hanging Tuck hold- 30 seconds x 3 sets 

A3. Medball Push ups- 12 reps x 3 sets 

 

Wod-  

14 minute amrap 

10 Burpees 

20 Russian KB swings (53/35) 

30 Abmat Sit ups 

40 Single unders

Fitness 

Strength 

A. 7 minute EMOM

Hang Power clean + Hang squat clean + front Squat(1+1+1) @ moderate weight with good form 

Wod 

18 minute amrap 

15 box jumps w/step down (24/20)

12 Goblet squats (53/35) 

9 K2E

Performance 

Strength 

A. 7 minute Emom 

squat clean + hang squat clean + front squat (1+1+1) @ 70-75% 

Wod 

Open wod 12.3

18 minute amrap 

15 box jumps (24/20) 

12 push press (115/75) 

9 T2B