Monday, February 23, 2015

Congratulations to Albert for completing the CrossFit Rowing certification this past weekend in Jacksonville, FL. Great job.........

The 2015 CrossFit Open begins this Thursday at 8:00 p.m. with the live announcement of Open Workout 15.1

This will be our Friday workout with make-ups on Saturday after the 9:00 a.m. WOD....


Arm/Leg Swings
2 Rounds of:
Row 250m
10 Air Squats
10 Ab-mats Sit-ups
20-50 DU’s or SU’s
 
MOD
Strict Press
8-8-8-8 Ascending

WOD
Conditioning
Lunging with "Annie"

50-40-30-20-10 reps for time of:
Double Unders
Walking Lunge
Ab-mat Sit-ups
Rx+ = Front Rack Lunge 75/53#

PMOD
Skill
10:00 EMOM
Even: Calorie Row 15/12
Odd: 10 OHS you choose the weight.

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