Monday 4 March, 2013

By 03/03/2013 wod

The CrossFit Games Open starts this Wednesday! We will be conducting the Open WODs all day Friday! Guest are all welcome at the 5PM class to get their Open score validated by us. We will also have a redo/mulligan WOD on Saturdays at 1100AM for the duration of the Open. Remember, during the Open season, classes that are conducting the Open WOD will be free to all athletes! That means you get 1 extra workout a week in addition to your current membership.

All Levels WOD

BB Gymnastics

20 minutes to establish a 1RM Snatch
*This does not have to be your all time 1RM. Go for the heaviest that you can do TODAY.

Conditioning

50 Double-Unders
-then-
21-15-9
Overhead Kettlebell Walking Lunge 24kg/20kg
Toes-2-Bar
Push-up
-then-
50 Double-Unders

Level 1 WOD

Skill

Overhead Squat

Conditioning

21-15-9
Overhead Kettlebell Walking Lunge
Toes-2-Bar
Push-up

EMOM perform 10 Double-Unders

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