WOD 02.29.2016 Monday

Strength

Back Squat
4 Rounds of 3 @ 85%

WOD

21-18-15-12-9-6

  • Calorie Assault Bike
  • Dumbbell Shoulder-to-Overhead, 45/30# each hand

WOD 02.26.2016 Friday

WOD

Open Workout 16.1

Complete as many rounds and reps as possible in 20 minutes of:

  • 25-ft. overhead walking lunge, 96/65#
  • 8 burpees
  • 25-ft. overhead walking lunge
  • 8 chest-to-bar pull-ups

CrossFit Open 16.1 Class Schedule – 02.26.2016 Friday

6, 7 am Performance and 9 am Fitness Classes are still on for Friday.

All classes starting at 10 am are canceled for Friday. Starting at 10:20 am we will begin running heats of 16.1 every 25 minutes for the remainder of the day. Please sign on Google Docs: https://docs.google.com/spreadsheets/d/1k9CHRGcMUXsIevt9xOA6YpwwO6AEPIHSGGVPZslkzYk

WOD 02.25.2016 Thursday

WOD

5 Rounds
Start a new round every 3 min

  • 10/7 Cal Assault Bike
  • 10 Russian Swings, 70/53#
  • 10 Burpees

Cap: 2:30 – If you hit cap, reduce reps

Core Conditioning

5 rounds of 0:20 Hollow Rock Hold + 10 Over/Unders w/paralettes