Monday March 4, 2013

43 members signed up for the CrossFit Open!!  Let’s try and get to 50 total by the close of WOD 1 on Sunday night!! WOD announced this Wednesday at 6PM.  Get Excited!!

Also if you didn’t check out the WOD post last Thursday please give it a read.  There are some friendly remindera of Gym Rules.  Also a few more things, for the AM class we will be leaving the previous day’s WOD and scores on the backside of the board.  If you want to know how you stack up just check it out.  Also, please make sure you record your WOD scores each day on the board. And if you get a PR on a lift record it on the PR board.  When we use %s of 1RMs for lifting this will be helpful. 

Strength:
5 Rounds (10 minutes)
Even Minutes – 3 Power Clean and Jerks, heavy but should take approx 30 seconds, rest remainder of time
Odd Minutes – 150m Row Sprints, Rest remainder of the time
*switch the minutes order if need more rower space

WOD
3 Rounds
15 Medicine Ball Cleans (20/14)
15 Hand Release Burpees
15 Pull Ups
*15 Minute Time Cap

 – Those competing in the Open, since we don’t know the WOD and it might have pull ups/bar work please take care not to rip.  If you start to rip sub HR Push Ups
– Talk to a Coach or CrossFit veteran about maintaining calluses to prevent rips.

Cool Down:
Tabata
4 rounds of Hand Stand Holds
4 Rounds of Hollow Body Hold