Monday March 28, 2016

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(Congrats to all who completed the CrossFit Games Open this year (some of you not picture here).  It takes great courage to test your limits and tackle these challenges while being judged and watched by an audience.  your great attitudes and commitments to producing your best effort was truly inspiring and will lead you all to great places.  We are so proud of you and thanks for making this a great experience!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Skills Session:

Double and Triple Unders

**We will start with some teaching time here and practice time.  For those that are skilled at DU, please practice Triple Unders and then do 1 max set of DU (have someone count for you). For those who are learning DU, practice them and try to do 1 max set set as well.  If you cannot get any linked together, do a 2 minute session of singles without messing up. For both groups,  Throughout your practice time and max set, complete 3 sets of 10 Knees To Elbows (go for accuracy and actually touch your knees to your elbows. If you cannot get your knees to your elbows yet, please complete 3 sets of 10 Double Crunches holding a (14,10) ball in your hands.


Level 2 WOD:

4 rounds for time:
9 Deadlifts (225,155)
60 Double Unders
3 Rope Climbs


Level 1 WOD:

4 rounds for time:
9 Deadlifts (155,105)
30 Double Unders
1 Rope Climbs

**If the L2 Deadlift or Rope Climb limits you, but you are able to do more 20+ DU unbroken or 20 within 1 minute, please do L1 WOD with 60 DU instead of 30. We will call this L1+ today.

Level 2 MODS:

MOD 1: DL(205, 145)

MOD 2: DL (185,125)


Level 1 MODs:

MOD 1: DL (135,95), Lateral Bar Jumps (L+R=1)