Monday, February 16, 2015

10 days athletes! 10 days! On February 26th the 2015 CrossFit Games Open officially begins.  Don't miss out on this awesome opportunity to challenge yourself with 5 workouts spread over 5 weeks. This will be our programmed workout every Friday so you may as well as sign up and see where you stand.  This year there will be a state-wide division allowing you to compare your results with everyone in the state. Previously you could only rank yourself by region or world.

3-rep max Deadlifts, Mark with 405# and Marie with 203#



Arm/Leg Swing
Row 250m
2 rounds of:
10 Kipping Glides
10 Good Mornings (empty bar)
10 Strict Press (empty bar)
Then: 5 Strict Pull-ups or 5 Negatives

MOD (15:00 CAP)
Push Press
Work up to a heavy1-rep max

WOD
Conditioning
For time:
90 Ab-mat sit-ups
15 Squat cleans, 75/53#
75 Ab-mat sit-ups
12 Squat cleans
60 Ab-mat sit-ups
9 Squat cleans
45 Ab-mat sit-ups
6 Squat cleans
30 Ab-mat sit-ups
3 Squat cleans
Rx+ = GHD’s 30,24,18,12,6 and 95/63#
Scale reps and weight as needed

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