ALL OPEN WORKOUTS WILL BE POSTED ON SATURDAYS FOR EVERYONE TO PARTICIPATE. THERE WILL BE 3 TIME SLOTS OVER THOSE 5 WEEKS: 700-8:30 am, 8:30-10:00 am, and 10:00-11:30 am. THIS SHOULD GIVE US PLENTY OF TIME FOR EACH WORKOUT.
SIGN UP @ http://games.crossfit.com

Fitness

Monday 03-02-15

Strength:
A. 1 ¼ Front Squats, 3 X 3, rest 2 mins
B. Dumbbell Thrusters, build up to your workout weight
+
Workout:
5 Rounds of:

10 Dumbbell Thrusters
10 Kipping Swings or Jumping to Negatives
40 Single Unders or 100 Meter Run

Note 1: Rest 2 minutes in between rounds.

Note 2: This workout is about pacing and not about time. Rate your pacing from 1-5 (1 = poor and 5 = good).

Fitness Program Description

Performance

Monday 03-02-15

Strength:
A. 1 ¼ Front Squats, 3 X 3, rest 2 mins
B. Thrusters, build up, as movement prep
+
Workout:
5 Rounds of:

10 Thrusters 95/65
10 CTB Pull Ups
30 Double Unders

Note 1: Rest 2 minutes in between rounds.

Note 2: This workout is about pacing and not about time. Rate your pacing from 1-5 (1 = poor and 5 = good).

Performance Program Description

Competitor WOD

Saturday 02-28-15

Competitors:
4 Sets of:
200 M Row @ 85%, rest 2 mins b/n
+
10 Sets of:
10 Sec Airdyne Sprints @ 100%
50 Sec Airydne Recovery @ easy pace
+
30 Mins of:
Mobility/Gymnastics Skill- play around with some gymnastics work here unless you don’t feel recovered from the open workout. GREAT JOB YESTERDAY!!!!

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 01-29-15

Come see what Coach Dave has up his sleeves for you today!

Recent Blog Posts

Plans for The Open
|
The CrossFit Open: Jump on It!
|
No Accomplishment Too Small
|

Masters WOD

Sunday 03-01-15

Tabata Sunday
Weighted Walking Lunges w/KB
Planks (Adv. Hollow Body Holds)
Sprints – 20 M Shuttles
Sit-ups (Adv. L-Sits)
No Press Burpees to Target

Kids WOD

Thursday 02-26-15

WARMUP: Obstacle Course
Tarzan Swing > Bear Crawl > 10 Pulls on the Rower > Agility ladder > Hurdle Jumps > Roving Plank

SKILL WORK: Deadlifts

WOD: Rock Around the Clock
Do one Deadlift at the first cone, then one Pushup at the next cone, then one Box Jump at the next, working your way around the clock. Once you get all the way around run 100m. Then do 2 reps at each station around the clock and run 100m once you get all the way around, then do 3 reps at each station…etc.

GAME!!!