Monday February 20, 2012

 Wes and Shaun enjoying the early morning WOD today

Happy Monday! Remember to sign up for the CrossFit Open. games.crossfit.com  Everyone has a chance to help the MHCF Team try to qualify for Regionals!  Top 3 men and women scores from each week contribute to the team score. So any given week we could have different people take the top spots. And please don’t think that you’re not ready for the Open, Shara is 3 weeks out from knee surgery and am signed up because it’s fun and who knows, maybe WOD 1 will be all upper body movements 🙂  In general most of the WODs will be programmed for the masses to do and if you have to modify, no biggie. Sign up and see how much you can push yourself!

Reminder – a few Paleo challengers haven’t finished their Bear Trap re-test. Please get that done today.

Shirts – We have some extra shirts and hoodies available so see a Coach so you can get decked out in MHCF gear!  Note: You might want to turn the shirt inside out for the first wash.

WOD

5 Rounds, increasing an exercise each round

50 Double Unders (mod 100 singles)
40 Air Squats
30 Pull Ups
20 Fat Bar Hang Cleans (90/60.- blue fat bars are 20#, black is 25#)
10 Wall Walks

·         Each round add on a new exercise so round 1 is 50 Double Unders, Round 2 is 50 Double Unders and 40 Air Squats, etc. Round 5 is all 5 exercises ending with Wall Walks

Those competing in the Open, since we don’t know the WOD for this week yet, please take care to not rip your hands on this WOD.  If you start to feel a rip or bunching, switch to hand release push ups.
Adam gutting through the hang squat cleansZach post WOD on Friday, looks like it was a good one.