Wednesday, January 7, 2015

The sign-up sheet for "My Bloody Valentine" is on the check-in desk. Due to selling out last year, we have increased the slots from 15 teams to 20 teams. Please DO NOT sign-up unless you have paid the registration fee. If you are not interested in competing please consider volunteering as a judge or scorekeeper, etc.
Also, this competition is for CrossFit Beaufort athletes and their significant other.  Unless they are a member, please don't ask about your next door neighbor, best friend from elementary school, niece, brother, parent, homeless guy/gal, etc.

 

I have additional training posted in Open Gym for those athletes that want to better prepare for the 2015 CrossFit Open.

Arm/Leg Swings
250m Row
2 rounds of:
1:00 DU’s or SU’s
10 DB/KB Thrusters
20 Walking Lunges

MOD
Front Squat
3-3-3-3-3 across using last week’s heaviest weight

WOD
Conditioning
Resting 2:00 between rounds, complete the following:
2:00 AMRAP of:
10 Thrusters 75/53#, Rx+=95/63#
10 Pull-ups
2:00 AMRAP
8 Thrusters
8 Pull-ups
2:00 AMRAP
6 Thrusters
6 Pull-ups Rx+ =C2B Pull-ups
2:00 AMRAP
4 Thrusters
4 Pull-ups Rx+ =C2B Pull-ups
2:00 AMRAP
2 Thrusters
2 Pull-ups Rx+ =Bar Muscle-ups
Post total reps

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