2.13.18 Workout of the Day

Congratulations to our 2018 Nutritional Challenge Winner Ana and her 2nd place place finisher husband, Victor. Combined, Over in last 5 weeks, they have lost a total of 32 pounds and Ana has lost a total of 63 pounds in one year!! Hard work does pay off! Congratulations!

Box Brief:

1. Our Nutrition Challenge is officially over. thank you ALL for your commitment over this last month and a half!

2. If you want your FREE OPEN T shirt or tank, you must register today by noon at games.crossfit.com. Please put your shirt/tank size on the whiteboard, as our order needs to be put in today.

3. Before this month ends, please see Amber with a voided check.

CrossFit

1. OPEN Skill work: Alternating On the Minute x 8 Odd Minutes – :30 second of DUBS or 50 Double Unders Even Minutes – :30 Seconds Strict Handstand Push-ups/

2. Conditioning "Waterworks" For Time: Team of 2, 100/70 Calorie Row 80 Kettlebell Swings (70/53) 60 Push Jerks (135/95) 80 Kettlebell Swings (70/53) 100/70 Calorie Row

25 minute CAP

3. Accessory: Midline Not For Time: 27-21-15-9 GHD Sit-Ups Empty Barbell Good Mornings

ICT

1. Conditioning for time

5 rounds

10 alt DB snatch

20 walking lunges (each step= 1 rep)

Cash in and out with 1000 m run

Midline: Coaches Choice