• 2/20/2014

    Hey Crew the CrossFit open is a week away!
    If you haven’t registered you and want to participate in the Open go to games.crossfit.com. We will be doing the Open workouts on Saturdays & may have times on Sunday you can also come in or Friday during open gym. Monday will be your last chance to do the WOD or Redo to try and improve your score, we will also have another WOD programmed for Monday as well.  The WOD’s will be released Thursday night.

    Amazing job on Wednesday lot’s of PR’s for Box Squat and on the WOD!

     

    Warm-up
    JYD for Time (Time)
    5 x Around the world ea.
    5 x Over under ea.
    Upper/ Lower #2

    3 Rds

    10 x Pass Thrus
    10 x OH Squats
    10 x Samson Stretch

    Mobility
    Barbell Quad Smash
    Shoulers w/ Lax ball or Band
    Strength
    Snatch (1RM)
    WOD
    Record total reps instead of rounds
    CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
    12-minute AMRAP of:
    150 Wall-Ball Shots, 20# / 14#
    90 Double-Unders
    30 Muscle-ups

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