WODs 2.20.17 - 2.24.17 - Open Starts This Week

Open 2017 starts this Thursday and lasts five weeks.  Can't wait for another awesome year!

New FIT classes M-W-F 5 AM and 11:30 AM  Monday - Thursday 5:30 PM *Childcare available by appointment $5/HR. 

MONDAY

EMOM 10 min

Min 1 3 Power cleans at 70%

Min 2 10 Burpees

From Crossfit.com

15 Min AMRAP

9 DL 155/105

12 Push ups

15 Box jumps 24/20

TUESDAY

EMOM 12 MIN

MIN 1 4 FS AT 75%

MIN 2 20 SPLIT LUNGES

MIN 3 REST

EMOM 5 THRUSTERS

EVERY 4 MIN INCREASE WEIGHT BY 20LBS FOR GUYS AND 10LBS FOR GIRLS UNTIL FAILURE

STARTING WEIGHT IS 75/55

MIN 0-3 75/55

MIN 4-7 95/65

MIN 8-11 115/75

MIN 12-15 135/85

MIN 16-19 155/95

MIN 20-23 175/105

MIN 24-27 195/115

MIN 28-30 215/125…IF YOU COMPLETE THIS WEIGHT AT 30 MINUTES YOU ARE DONE REGARDLESS

WEDNESDAY

Partner wod

30 min AMRAP

Row 750m

100 Pull ups

Row 750m

100 Air Squats

Row 750m

100 Sit ups

THURSDAY

10 ROUNDS

EVERY 2:30 MIN Run 200m for 25 min  

SCORE IS SLOWEST TIME

COACH STRETCH In between runs

GET READY FOR THE OPEN!!!!

FRIDAY

OPEN WORKOUT 17.1