Monday February 22, 2016

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(The CrossFit Games Open begins this week.  The first WOD will be announced on Thursday evening.  We will complete the workout as a gym on Saturday beginning at 9am.  We will go off in heats, you do not need to be officially signed up to participate.  Check out Mindbody schedule for the updated class schedule!  Are you ready??)

Sign up for classes on Mindbody and Post Scores to Whiteboard

Strength

3-3-3-3 Snatch Balance

2-2-2-2 Hang Power Snatch (start with the heaviest weight completed for snatch balance and work up to 75-80% of 1RM)

1-1-1-1 Hang Squat Snatch (start with the HPS weight and work up to 85% of your 1RM)

 

Level 2 WOD:

For 8 rounds: Every 2 minutes on the 2 minute: Alternate between:
Run 200m and in the remaining time, complete as many squat clean thrusters as possible (115,75)
and
75 Double Unders and in the remaining time, complete as many slam ball sit-ups as possible (30,20)

**At the count of 3,2,1..Go. You will run 200m. When you get back in, complete as many SCT as possible until the 2:00 mark. At the 2:00 mark, complete your double unders and in the remaining time, complete as many SBSU until the 4:00 mark. At the 4:00 mark you will start over with the 200m run, SCT sequence.

** Your total score will be the combined total number of SCT and SBSU completed over the 16 minute workout.

 

Level 1 WOD:

For 8 rounds: Every 2 minutes on the 2 minute: Alternate between:
Run 200m and in the remaining time, complete as many squat clean thrusters as possible (75,55)
and
40 Slam ball Sit-ups (30,20) and in the remaining time, complete as many Double Unders as possible

**At the count of 3,2,1..Go. You will run 200m. When you get back in, complete as many SCT as possible until the 2:00 mark. At the 2:00 mark, complete your SBSU and in the remaining time, complete as many DU until the 4:00 mark. At the 4:00 mark you will start over with the 200m run, SCT sequence.

** Your total score will be the combined total number of SCT and DU completed over the 16 minute workout.

Level 2 MODs:

MOD 1: SCT (95,65), 50 Double Unders

 

Level 1 MODS:

MOD 1: SCT (45,35), DU (Bar Facing Jumps), Sit-ups (15, 10# plate)