2.26.15 Workout of the Day

Friday Night Lights OPEN WOD 16.1 tonight from 5-7! All registered athletes are encouraged to participate. All specactors are welcome.

CrossFit

General WU: Coaches Choice

Specific WU: 3X 60 sec, 45 sec, 30 sec sprint on rower (increase speed each set)

+2x 10 Box Jumps,10 Pushups, 10 Squats

Prep : 2x6 building in weight hang squat cleans 2x 8 reps of each movement

Build to workout weight

WOD 1: 3 rounds for time: 30/25 Calories on rower or 400 m run 25 Box Jumps (24/20) 20 hang squat cleans(95/65)

-20 min cap-

Post time to comments.

ICT

General WU: Coaches Choice

Specific WU: in 6-8 minutes complete 10-12 reps/movement

WOD 1: 5 min AMRAP of

-3 Burpees-

5 KB G squat (53/35)

-rest 3 min-

WOD 2: 15 min EMOM (;40/;20)

Min 1: Bumper G2OH (45/25)

Min 2: HS Hold

Min 3: Walking lunges

-rest 3 min-

WOD 3: Repeat WOD 1

SCORE=total completed rounds WOD 1 + WOD 2

OPEN 16.1 WOD

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups

Men lunge 95 lb. Women lunge 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of: 25-ft. front rack walking lunge 8 burpees 25-ft. front rack walking lunge 8 jumping chin-over-bar pull-ups

Men lunge 45 lb. Women lunge 35 lb.