2.24.16 Workout of the Day

Happy belated birthday to Joey and Tandi!

CrossFit

General WU: Coaches Choice

Specific WU:1x

15 Calorie Row (moderate pace) 15 Thrusters (empty bar) 12 Calorie Row (faster) 12 Thrusters (warmup weight) 9 Calorie Row (faster) 9 Thrusters (workout weight)

WOD 1: "Open Workout 15.5"

27-21-15-9 reps for time: Calorie Row Thrusters

Post time to comments.

Weights

RX'd: 95/65

Scaled: 65/45

Masters 55+: 65/45

Masters 55+ Scaled: 45/35

Strength: Back Squat 5-5-5-5-5

Loading = 75% 1RM Pause for 5 seconds in bottom of first rep Rest 2-3 minutes b/w sets

NEW Rogue jump ropes are in! Please bring yours in for class. We can size you up for one.

ICT

General WU: Coaches Choice

Specific WU: 10 KB box steps ups

+ 2 min Jump rope practice

WOD 1: 50-40-30-20-10

DUBS

1 minute hollow UNBROKEN hold after every round

INTO

50-40-30-20-10

DUBS

10 KB box step ups after every round (24/20) (53/35)

SCORE= total time

Scale: DUBS 3:1 ratio

Skill: Use remaining time to work on skill of choice