Monday, January 19, 2015

Early head's up!! On Saturday, January 31st, the WOD will be at 8:00 a.m. with NO additional lifting afterwards.  We will be hosting the Palmetto Classic Weightlifting Meet.  This is a perfect opportunity to test your 1-rep max in the Snatch and Clean & Jerk. This will be a one session meet with lifting beginning at 10:00 a.m and probably concluding by 1:00 p.m. If you are interested in volunteering please let me know. We are need of an announcer, loaders and judges. Please let me know if you can help or if you would like to participate.

Registration for the 2015 CrossFit Open has begun. This will be 5 WOD's over 5 weeks and they will be programmed as the WOD for that day. The first WOD will be announced on February 26th!! Our team has already begun to form and you can go here to join it https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games  Last year over 200,000 athletes participated in this worldwide competition. I'm in so come join me...........

Anna working her way through "Coe"

Arm/Leg Swings
Run 250m
Then 2 rounds of:
10 Kipping Glides
10 Wall Squats
15 KB Swings (light weight)

MOD
Push Press
5X5 Ascending
Stay on your heels through the entire movement

WOD Conditioning
3RFT:
800m Run (old 800m)
5 Front Squats, 155/103# - No racks
250m Run
11 Pull ups
400m Run (new 400m)
12 KB Swings 53/35#
Scale the WOD as needed
Rx+ = “Willy” 225/153#, C2B Pull-ups, 70/53#

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