1/30/2018

1/30/2018

Who's signed up for the open already? I have seen a few names on the chalkboard. Remember the open has something for everybody. Along with the RX'd division, there is a scaled and masters division. No reason not to sign up and have some fun taking part in this online competition. To get more info and sign up head over to https://games.crossfit.com/ . I hope to see that board fill up with some names!!!

Workout of the Day:

1) Coach Led Warm-up

2) For time complete
800m Run
50 Situps
5 Hill Sprints
50 Situps
400m Run
50 situps
5 Hill Sprints
50 Situps
800m Run

Notes: For the hill sprints you all run up Dock St. to Fraisers resting on the walk back down

3) Not for time Complete
3 rounds of
60 Sec Plank
45 Sec side plank each side


Competition Programming:

1a) 3x70 Calorie Row
rest 60 seconds
1b) 3x ME set of strict pull-ups + ME set of kipping pull ups
Rest 60 Seconds

2) For time complete
21-15-9 reps of
C2B Pullups
Overhead Squats 105/75

3) Not for time complete 3 rounds of 10 Ab wheel roll outs
10 Strict T2B

4) Mobility/Stretching

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