2.24.17 Workout of the Day

Coach Trey, 2016 OPEN

OPEN ANNOUNCEMENTS

1. If you are participating in the OPEN tonight for "FNL" and it is your first priority, use today to familiarize movements, standards and strategy. If the OPEN is not your first priority/ or you are not competing, please do the class wod. Do NOT do the class WOD and the OPEN.

2. Tonight's OPEN heats will run from 6-8 PM. Sign in at the Front Whiteboard for your preferred time slot upon arrival. First come first serve, no exceptions. Heats will run every 10-15 minutes depending on the WOD (equipment, time domain of WOD, etc)

3. Please be prepared to judge your fellow athletes tonight. Uphold standards, but be fair and don't be a jerk.

4. Gym will be closed from 1:30- 5:OO for WOD setup and preparation. at 530, whiteboard will be available at 5:00 for heat signup

4. Those that can not make tonight have the option on Sunday from 1-2:15 PM to complete/ redue the WOD.

5. THE GOAL IS FUN. Let's kick some ass and put this year of fitness to the test.

ICT ANNOUNCEMENT

There will be no 6 PM ICT class tonight due to our "Friday Night Lights" Event we are hosting.

CrossFit

1. Snatch 1RM Test OR

Clean & Jerk 1RM Test

2. Conditioning 27-21-15-9 Overhead Squats (95/65)

300 m run after every round

ICT

WOD 1:

15 min EMOM (:40/:20)

Min 1 100 m sprint

Min 2 cal row

Min 3 KB/DB step up

Min 4 HSHOLD

Min 5 Strict abmat situp

-no measure-

Recovery :400 m run after EMOM

WOD 2: repeat WOD 1 + recovery

Midline: accumulate 3 minutes plank