Saturday opeN heats
No regular classes Saturday 03/27
Doors at 4pm with the first heat starting at 4:30pm
FRIDAY 03/26
Reminder- no classes Saturday morning due to our Open event in the evening!
Heats will be released this afternoon with timing break down and judges assignments. Doors at 4pm, first heat starts at 4:30pm
Body armor - 4RNFT
100ft OH KB 1 Arm Carry ea.
10 Suitcase deadlifts ea.
10 Goblet Squats
WOD-
10 min AMRAP
500m Row
:30 Handstand hold
Rest 2:00
10 min AMRAP
500m Row
15 Russian KB Swings (53/36)
Thursday 03/25
Today the last open announcement has a new time - it will be released at 3pm live on the games website (www.games.CrossFit.com)
Saturday 3/27 No morning classes due to our open event in the evening!
Strength- Every 2:00 x 5 sets
3 Hang Squats Cleans
Build based off feel
WOD- For Time:
30/22 Cal Row
30 Sit ups
30 Box Jump Overs (24/20)
30/22Cal Row
30 Dumbbell Thrusters (50/35)
30/22Cal Row
30 Box Jump Overs (24/20)
30 Sit ups
30/22Cal Row
Wednesday 03/24
This Saturday 03/27 - no regular classes due to the open. Heats posted Friday afternoon. If you signed up with us but will not be able to make it please let us know!
Strength- Every 3:00 x 5
5 Deadlifts
build to a heavy set
WOD- For Time
90/70 Cal Row
45 Deadlifts (225/155)
Tuesday 03/23
If you will not be here this Saturday for our last and final open WOD please let us know! Once the announcement comes out on Thursday evening we will put together heats/times to post by Friday afternoon. First heat will begin roughly 4:30pm Saturday evening (no classes this day)
Strength- Every 2:00 x 6
6 Back Squats @70%
WOD- Every 5:00 x 3
10 Power Cleans (155/105)
20 HSPU
10 Power Cleans
Score = Slowest Round