3/1/2016

ANNOUNCEMENTS 

Upcoming local competitions:

4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going! SOLD OUT!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams

2016 CrossFit Open! 
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
Custom CR10 Leaderboard here! CR10 CrossFit Open


CF Open WODs can be done Friday nights at CF Reconstructed or during Open Gym Saturday (Sunday Open Gym times TBA)

*If anyone is interested in logging their workouts for free online, try this: (creating a username is required) http://www.wodfollow.com/tenants/419/tracks/451/weekof?date=2016-02-21

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then:

2 rounds
48' bear crawl
48' lunge
row 250m
2 wall walks
then start Buy In

BUY IN

As a class:
10 minutes to hit 3-5 cleans on the platform

Build up over your attempts

SKILL

Pace yourself to go unbroken on the wall balls

WOD

5 rounds for time:

50 DU

200m Run

20 Wall Ball

CASH OUT

rest/recover

MOBILITY

everything

RESULTS

2/29/2016

ANNOUNCEMENTS 

Upcoming local competitions:

4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas -We've already got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams

2016 CrossFit Open! 
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open 
Did you sign up? Make sure to select CR10 CrossFit as your affiliate so we can validate your scores! 
CF Open WODs can be done Friday nights at CF Reconstructed or during Open Gym Saturday (Sunday Open Gym times TBA)

*If anyone is interested in logging their workouts for free online, try this: (creating a username is required) http://www.wodfollow.com/tenants/419/tracks/451/weekof?date=2016-02-21

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then:

2 rds:
5 Push Ups
5 Pull Ups
5 Air Squats
then start Buy In

BUY IN

As a class take 10 min and hit some S2OH x 3-5 reps on the platform:
build up over your attempts

SKILL

how to climb the rope

WOD

3 Rounds
800m run
2x Rope climbs
10 Pike Press
15 Ring Dips
20 Burpee Box Jump Overs

comp team: HSPU

CASH OUT

rest/recover

MOBILITY

everything

RESULTS

2/26/2016

ANNOUNCEMENTS 

Upcoming local competitions:

4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas -We've already got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams

2016 CrossFit Open! 
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open 
Did you sign up? Make sure to select CR10 CrossFit as your affiliate so we can validate your scores! 
CF Open WODs can be done Friday nights at CF Reconstructed or during Open Gym Saturday (Sunday Open Gym times TBA)

*If anyone is interested in logging their workouts for free online, try this: (creating a username is required) http://www.wodfollow.com/tenants/419/tracks/451/weekof?date=2016-02-21

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then:

3 rds
10 box step ups
8 push ups
6 air squats
4 ring rows

BUY IN

Row or Run to get your HR up for a few minutes

SKILL

Keep your pace!!!!!

WOD

"16.1"

20 min AMRAP:

25ft front rack lunge 45/35
8 burpees over the bar
25ft front rack lunge 45/35
8 jumping pull ups

CASH OUT

rest/recover

MOBILITY

everything

RESULTS

2/25/2016

ANNOUNCEMENTS 

Upcoming local competitions:

4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas -We've already got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open 
Did you sign up? Make sure to select CR10 CrossFit as your affiliate so we can validate your scores! 
CF Open WODs can be done Friday nights at CF Reconstructed or during Open Gym Saturday (Sunday Open Gym times TBA)

*If anyone is interested in logging their workouts for free online, try this: (creating a username is required) http://www.wodfollow.com/tenants/419/tracks/451/weekof?date=2016-02-21

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then:

4 rds:
48 ft high knees
48 ft butt kicks
48 ft broad jumps
48 ft duck walk
48 ft bear crawl

*48 ft is 6 full mats length down and back*

BUY IN

Run 435 x 4

Rest 1:1

SKILL

How it works - How far can you get?

WOD

Death by Burpees

CASH OUT

Athlete's Choice/Open Prep

MOBILITY

Everything

RESULTS

2/24/2016

ANNOUNCEMENTS 

Upcoming local competitions:

4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas -We've already got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open 
Did you sign up? Make sure to select CR10 CrossFit as your affiliate so we can validate your scores! 
CF Open WODs can be done Friday nights at CF Reconstructed or during Open Gym Saturday (Sunday Open Gym times TBA)

*If anyone is interested in logging their workouts for free online, try this: (creating a username is required) http://www.wodfollow.com/tenants/419/tracks/451/weekof?date=2016-02-21

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then:

Athletes choice...show me what you got.

BUY IN

Tabata DUs

SKILL

Find your pace - and keep it!

WOD

15 min EMOTM

min 1: 10 Box Jumps

min 2: 8 Burpees

min 3: 8 Pull Ups

Comp Team:

min 1: 12 BJ
min 2: 10 Burpees
min 3: same

CASH OUT

Max Effort Handstand Hold x 3

Nose to wall,  if you can.

MOBILITY

Sleeper Stretch

RESULTS

2/23/2016

ANNOUNCEMENTS 

Upcoming local competitions:

4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas -We've already got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open 
Did you sign up? Make sure to select CR10 CrossFit as your affiliate so we can validate your scores! 
CF Open WODs can be done Friday nights at CF Reconstructed or during Open Gym Saturday (Sunday Open Gym times TBA)

*If anyone is interested in logging their workouts for free online, try this: (creating a username is required) http://www.wodfollow.com/tenants/419/tracks/451/weekof?date=2016-02-21

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then:

3 rds

15-20 DU

10 superman

5 Push Up to downdog W/ 5 sec hold

BUY IN

Row 15 Calories x 4
AFAP

Rest as needed

SKILL

Go Unbroken!

WOD

4 Rounds for time:
15 KBS 53/35

12 HRPU

9 Wall Balls 20/14

6 Sit up to stand

Comp Team:

70/53

HSPU 

CASH OUT

Ring Rows
3 sets x 6 reps

MOBILITY

Hamstring Strap

RESULTS

2/22/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP
4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

*If anyone is interested in logging their workouts for free online, try this: (creating a username is required)

http://www.wodfollow.com/tenants/419/tracks/451/weekof?date=2016-02-21

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then:

4 rds:
5 Sit Ups
6 Push Ups
7 Air Squats

BUY IN

3 x 1 min plank

SKILL

Transitions , make them quick

WOD

For time:

run 800m
then
10 min amrap
7 TTB
14 Alt Lunges
21 DU
14 Ring Dips
7 Pull-Ups
then
run 800m

*use a running clock, coach will time your 10 min AMRAP*

CASH OUT

HSPU/Pike press
2 x 6 reps

MOBILITY

hip flexor kb

RESULTS

2/18/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP
4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

Do the buy in

BUY IN

Teams of 2/3:
Row a 3k/5k

SKILL

Work on your mental game...BREATHE.

WOD

For Time:

150 Wall Balls 20/14

***EVERY TIME YOU BREAK = 1 KB snatch each arm 35/24, add 1 per arm every break***

Comp Team:

Men throw to 12' target

Women use 20# ball

53/35 snatch

CASH OUT

N/A

MOBILITY

Everything

RESULTS

2/17/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP
4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike
1 min on rower 80% effort

30 sec kipping practice (no Pull-Ups)

1 min Plank

30 sec Alt Lunges

BUY IN

N/A

SKILL

Chip Away 

*abs still hurt? This will help!*

WOD

"Barbara"

*time cap is...remaining time in class*

CASH OUT

N/A

MOBILITY

Everything

RESULTS

2/16/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP
4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then:

3 rds:
5 push ups
7 air squats
9 mb clean

BUY IN

50 burpee box jumps for time 24/20"

SKILL

Kipping the Ring Dip

WOD

"Nate"
20 minute AMRAP
2 Ring Dips
4 Pike Press
8 KBS 53/35

CompTeam:
2 Muscle-ups
4 Handstand Push-ups
70/53 Kettlebell swings

CASH OUT

N/A

MOBILITY

Everything

RESULTS

2/19/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP
4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then:

3 rds

30 DU

15 Burpees

1 Wall walk

BUY IN

Warm up/set up your bench. Use spotters! 

SKILL

Get SWOLE

WOD

HAPPY BIRTHDAY KEVIN C!

Aka

"Lynne"

5 rounds for max reps:

Bench Press (bodyweight)*scale to half*

Pull ups

THIS IS NOT FOR TIME, REST AS NEEDED

Note: If you cannot bench press 1/2 body weight, scale the weight down to something you can manage 10-12 reps of in the first round.  All sets must be UB, rest as needed between.

CASH OUT

Ring Push Out (Shoulder Flexion)
3x5 W/ 5 sec hold

*start kneeling then try to stand up*

MOBILITY

Everything/CHEST

RESULTS

2/15/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then:

5 rds:
30 Jumping Jack
10 Alt Lunges
1 Wall Walk

BUY IN

EMOTM  x 7 min
MAX UB - TTB or Knee to midline

SKILL

Set a pace and keep it.

WOD

"Annie"...burps!

*10 burpees after each FULL round*

SCALE DU TO SINGLE UNDERS BY TIME DOMAIN NOT REPS
(I.E - 50 du = 50 sec singles, don't count reps!)

comp team: V-Ups and 15 Burpees

CASH OUT

Row 500m x 4
AFAFP!

MOBILITY

Everything

RESULTS

2/11/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

4 rds
20 jumping jacks
10 RDL 45/35
5 burpees

BUY IN

EMOTM  x 8 min
Front Squat x 3 reps
start at 65% and build 

SKILL

KBS breathing

WOD

4 rds for time
20 KBS 53/35
15 air squats
10 power cleans 95/65
5 TTB

Comp Team: 
70/53 - 115/75
15 alt pistols

CASH OUT

2-3 rds
20-30 DU
3 wall walks

MOBILITY

forearms

RESULTS

2/10/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

5 min amrap:
15 jumping air squats
10 deadlift 75/45
5 push ups (hands on box if they are a weakness)

BUY IN

Prep/setup for your metcon - get ready for the fight ;)

SKILL

Enjoy the rest...every 6th minute....

WOD

EMOTM 30 minutes (5 rounds, AMRAP each minute)
min 1: Box Jumps 24/20
min 2: Push Press 75/45
min 3: Row for calories
min 4: HRPU
min 5: Hang cleans 75/45
min 6: REST

Comp Team: 
95/65

Work in a circuit with others just make sure to rest min 6.

Your score is TOTAL reps of all the movements - get a pen and paper!

CASH OUT

4-5 sets x 1 min
weighted straight arm plank hold

MOBILITY

Everything

RESULTS

2/12/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28

More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

1 rd in any order

15 cal row

12 sit ups

1 min Plank

30 DU

BUY IN

Every 90 seconds for 9 minutes

2 push jerk + 2 split jerk

Use 65-75% 1RM push jerk

*use a rack*

*if plate or bar is dropped from OH to floor 25 Burpee penalty*

SKILL

Locking arms into position OH

WOD

3 Rounds:
40 Wall balls 20/14
20 OH lunge steps 25/15
10 Pull ups

*if plate is dropped from OH to floor 25 Burpee penalty*

Comp Team: 

45 pound plate

3/1 MU = 10 PU

CASH OUT

3 x 8 BB row

*if plate or bar is dropped from OH to floor 25 Burpee penalty*

MOBILITY

Shoulder distraction

RESULTS

2/9/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

3 rds

25 DU

10 KBS 53/35

BUY IN

Every 45 seconds for 6 minutes:

3 snatches 75/45

Build every other round if possible

SKILL

Hook grip! How to chalk your thumbs (Don't be a chalk monster!)

WOD

AMRAP 8 minutes
Climb the ladder
1 Burpee to 6" target
1 Hang Power Snatch 75/45
2 Burpee to 6" target
2  Hang Power Snatch 75/45
3 Burpee to 6" target
3 Hang Power Snatch 75/45
4 Burpee to 6" target
4 Hang Power Snatch 75/45
5 Burpee to 6" target
5  Hang Power Snatch 75/45
6 Burpee to 6" target
6  Hang Power Snatch 75/45
7,7; 8,8; etc

Comp Team: 
95/65 

CASH OUT

3-4 sets x 6-10 reps
Toes to rings

MOBILITY

Trap Smash 

RESULTS

2/8/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28

More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

2 rds:
20 Lunge Steps
10 Burpees

BUY IN

EMOTM  x 8 min
Back Squat x 3 reps
start at 65% and build 

SKILL

Don't blow up to go UB

WOD

For TOTAL time (don't subtract 5):

15-12-9
Thrusters 75/45
Ring rows

rest 5 min

15-12-9
Thrusters 95/65
Pull ups

Comp Team: 
95/65 - 115/75
PU - C2B

CASH OUT

N/A

MOBILITY

Couch Stretch - Down Dog

RESULTS

2/4/2016

ANNOUNCEMENTS 

Upcoming local competitions:

2/27/2016 MAXlift 2016 at CF KOP

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

3 rds
12 Alt Box Step Ups 24/20
8 Push Up to Downdog
:20 sec hollow hold

BUY IN

EMOTM for 8 minutes

Front Squat x 3 reps

Start at 65% and build

SKILL

Find the pace at which you can slow down but still keep moving when it hurts

WOD

5 rds 

400m RUN

21 KBS 53/35

12 Pull Ups

comp team - American KBS

CASH OUT

Row 1000m x 1
or
Assault Bike .8 km (800m)

MOBILITY

Forearm stretch on box

RESULTS

2/3/2016

ANNOUNCEMENTS 

Upcoming local competitions:

2/27/2016 MAXlift 2016 at CF KOP

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

2 rds

10 Hang Clean Thrusters 45/35

8 Ring rows

BUY IN

5 min AMRAP

5 power cleans 115/75

5 pull ups

 *comp team 155/105 - C2B*

SKILL

Big sets!

WOD

With a running clock:

25-15-10

Deadlift 185/135
Pike Push-ups

rest 2 minutes

25-15-10
Wall Balls 20/14
Ring dips

comp team -
225/155 DL
strict HSPU

CASH OUT

N/A

MOBILITY

H/S and tricep smash

RESULTS

2/5/2016

ANNOUNCEMENTS 

Upcoming local competitions:

2/27/2016 MAXlift 2016 at CF KOP

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

5 min emotm

3 Muscle Snatch 45/35

5 Strict press 45/35

10 Air Squats

BUY IN

Every 90 seconds for 9 minutes

2 push jerk + 2 split jerk

Use 65-75% of 1RM push jerk

SKILL

Keep the same pace every round!

WOD

7 rounds

10 Hang Power Snatch 75/45

10 TTB

rest 1:00 after each round

comp team - 95/65

CASH OUT

N/A

MOBILITY

EVERYTHING

RESULTS

2/2/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

2016 CrossFit Open! 
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min of assault bike

then

3 rds

3 high hang snatch 45/35

5 OHS/Front Squat 45/35

30 sec Plank

BUY IN

Every 45 seconds for 6 minutes:
3 snatches 75/45
build every other rd if possible

SKILL

Hold that hook grip

WOD

For time:
10 box jumps 24/20
20 sit ups
15 box jumps
15 V-Ups
25 box jumps
10 TTB
30 Box jumps

comp team - 30" bj

CASH OUT

BB good mornings
3 x 8 reps ahapwgf

MOBILITY

Couch stretch

RESULTS