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
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!
16.2: 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 bikeGeneral movement warm up (pass through, air squats, good mornings, etc)
then:
then:
3 rds8 sit ups
10 jumping squat jacks
24' inch worm
then start Buy In
BUY IN
As a class:
10 minutes to hit 3-5 snatches on the platform
As a class:
10 minutes to hit 3-5 snatches on the platform
Build up over your attempts
SKILL
TTB Efficiency
Break them up to keep your pace
Go over Med Ball clean technique
TTB Efficiency
Break them up to keep your pace
Go over Med Ball clean technique
WOD
3 rounds for time:
18 med ball cleans 20/143 rounds for time:
12 HRPU
12 TTB
CASH OUT
rest/recover
MOBILITYeverything
RESULTS
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