WODs 2.15.16 - 2.19.16 - Happy Valentines Day

Had an absolute blast competing at The Barnyard Throw down this past Saturday.  I hope to take a bunch of teams to this event next year.  If you need help getting registered for the open let us know. If you are on the fence the answer is yes. 

Monday

FS/BS 3 sets 1/2 at 90%

then

Open 14.5 AMRAP

14 Min AMRAP 

If you finish start over at 21

Men

21-18-15-12-9-6-3 reps for time of:

95-lb. thrusters

Burpees

Women

21-18-15-12-9-6-3 reps for time of:

65-lb. thrusters

Burpees

If anyone performed this workout in 2014 please share score

Tuesday

Bench to 3RM with pause at bottom 

Pause 2 sec at bottom of each rep

then 

2x5 full speed at 85%

then

12 Min AMRAP

5,5,5,10,10,10,15,15,15…..

GS Pushups

C2B

GTO with plate 45/35

Wednesday

Patner WOD

For time:

50 Snatch 115/65

50 WB 20/14

50 Cleans 135/85

50 K2E

50 BS 155/105

50 Russian KBS 53/35

Split work however you would like

We will deload a little starting tomorrow for all Open athletes

Thursday

40 on/20 sec off for 6 min

ME Reps in time limit

Min 1 OHS 95/65

Min 2 Box Jumps

then 

Step It Up Annie

50-40-30-20-10

DU

Sit Ups

OH Box Step Ups holding plate OH 45/35

Box will all be at 20 inches for this workout

Friday

30 min cap

Run 2 Miles

Row 1000m

Stretch and mobilize as the 2016 CROSSFIT OPEN begins next week

I encourage each of you to participate and test the work you have been putting in

Good Luck to all

Jordan and Kelly.jpeg