3-3 WOD

Tuesday:
Pushup Challengers take 50% of your number from yesterday and do that number of pushups today, at home or at the box.
WarmUp
Run 400m
3 Rounds
7 Thruster (bb)
7 PullUp
1) Take 15:00 to find a heavy Thruster
2) ForTime
21 Thruster (@55% of #1 or 95/65# whichever is lighter)
21 PullUp
Run 400m
15 Thruster (@55% of #1 or 95/65# whichever is lighter)
15 PullUp
Run 400m
9 Thruster (@55% of #1 or 95/65# whichever is lighter)
9 PullUp
Run 400m
Cool
RestWalk 200m / Roll / Stretch

3-4 WOD

Wed: 9:00am CF Burn.
Pushup challengers, add 2 more pushups to your 50% number daily.
WarmUp
Row 600m
Couch
3 Rounds
10 GobletSquat
10 RingRow
WarmUp BackSquat
1) EMOM8 BackSquat x 2 reps @80-85% of 1RM
2) AMRAP12
6 PushPress 115/75#
9 Burpee over Barbell
12 WallBall 20/14#
Cool
RestWalk 200m / Couch / Roll

3-5 WOD

Push up Challengers: Add 2 more pushups today!
Thursday:
(Open gym at noon today- come in and work on goals, a missed workout, workout of the day or mobility).
Warm up / mobility = see board
1.Clean 6×2 reps 75%
2. 5 rounds for time
400m row
15 Kettlebell Swings 1/1.5pd
15 push ups
5 Cleans 115/95lb (or take 70% of 1rm)
$$ 3 min DU or 3×25

3-6 WOD

Friday:
WarmUp
Row 600m
BandyHam+QuickHip
4-PositionBarHang
3 Rounds
10 PassThru (pvc)
10 OHS (pvc)
5 PullUp
EMOM6
1: 5 OHS 95/65#
2: 5 C2B
Workout 15.2
From 0:00-3:00
2 Rounds
10 OHS 95/65#
10 C2B
From 3:00-6:00
2 Rounds
12 OHS 95/65#
12 C2B
From 6:00-9:00
2 Rounds
14 OHS 95/65#
14 C2B
** Etc, following same pattern until you fail to complete both rounds
** Score 15.2 == reps
** Scaled variants and movement standards : http://games.crossfit.com/workouts/the-open
Cool
RestWalk 400m / Stretch / Roll

Register for your classes all.

Check in winner for February is:
Megan Ching! Congrats Megan.
You won a pair of SKINS compression calf sleeves!
Keep checking in and registering for your classes all. Next prize announcement is April 1st.

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