Month: January 2015
NO OPEN GYM ON MONDAY OR TUESDAY. TUESDAY’S 9:15AM CLASS IS CANCELED. WOD “Open Workout 12.5” AMRAP 7 Minutes: 3, 6, 9 12, 15… Thrusters 95/65lbs Chest-to-Bar Pull-Ups MIDLINE Coaches Choice Post scores to comments.
2 Person Team WOD AMRAP 25 Minutes: 10 Power Cleans 135/95lbs 20 Toes To Bar 30 Wallballs 20/14lbs Post scores to comments.
STRENGTH/SKILL Split Jerk – 3 – 3 – 2 – 2 – 1 *Every set should be as heavy as possible with GREAT FORM. The goal is to add weight every set. Choose form over weight. Failed attempts count as a set.* WOD 21-18-15-12-9 Burpee Kettlebell Swing 53/35lbs Post scores to comments.
WOD Back Squat 1-10-1-20-1-30 *Tips* Build to a heavy single, not a 1RM. Do 10 reps at around 75% Do another single as close to the first weight as possible. Do 20 reps at around 65% Do another heavy single as close to the first weight as possible. 30 rep weight…your guess is as good …
SKILL Pistols – Accumulate 16-20 reps per side. Check out Coach Jane’s video! WOD AMRAP 15 Minutes 9 Deadlifts 155/105 12 Push-Ups (not hand release)117 15 Box Jumps 24/20″ This is another CrossFit Open WOD. Do not be deceived by the light deadlift weight. Post scores to comments.