Wednesday, February 27, 2013

Great job everyone on all the PR's from the CrossFit Total!! 
Make sure you write them down so you can reference them later!

Only 8 more days before the CrossFit Open. Make sure you get signed up so next year you'll already have a year under your belt. Last year we had people wishing they had signed once they saw how cool it was. Don't be that guy or gal! Click on the CrossFit Games counter where it says compete here and get signed up tonight!!

Jordan watching Dad & Mom bust out some of last weeks Burpees!

2 Rounds of:
10 Arm Swings
10 Leg Swings
10 Shoulder Dislocates
10 Hollow Rocks
10 Push-ups

MOD
Skill
Practice KTE, T2B, or Toes-thru-Rings.  If you're proficient than work on doing UB sets.
 
WOD
Strength
If you missed Monday and Tuesday your WOD is the CrossFit total!!

Everyone else complete the following:
Conditioning
For time:
550m Run / 800m Rx+
 30 Swings (53/35#)
   3 Rope Climbs
550m Run / 800m Rx+
 20 Swings
   2 Rope Climbs
550m Run / 800m Rx+
 10 Swings
   1 Rope Climb

Rx+ =800m Run 

After Party= goat work till the end of class

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