WOD

Wagner

B) Find 2 RM Bench Press

C) Find 3 RM OHS 

Box Brief:

• Weightlifting class is this Saturday at 11:30am. Class is $20. Sign up sheet is on the whiteboard. 
• To register for the CrossFit Open go to link.

Evan

21-15-9

• Power Cleans (135/95)
• Ring Dips

Box Brief:

• Weightlifting class is this Saturday at 11:30am. Class is $20. Sign up sheet is on the whiteboard. 
• To register for the CrossFit Open go to link.

Joel

• 50-Box Jumps (24/20)
• 50-Jumping Pull Ups
• 50-KBS (35/25)
• 50-Walking Lunges
• 50-T2B
• 50-Push Press (45/35)
• 50-Sit Ups
• 50-Wall Balls (20/14)
• 50-Burpees
• 50-Double Unders

To register for the CrossFit Open go to link.

Hey you! You don’t think we run enough eh?

On a continuous clock:

• “Tabata”—Push Ups
• Run 2 Miles
• “Tabata”—Bottom to Bottom Squats

*three separate scores

To register for the CrossFit Open go to link.

Linsey & Jody

A) Build to a max set of:

• 1-Pause Back Squat
• 1-Back Squat

-then-

• 5 reps of above in as few sets as possible. 

B) For Time:

• 500 Meter Row

Box Brief:

• The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. It all starts February 25, 2016. To register for the CrossFit Open go to link.

Natasha & Nikki

“Helen”

3 Rounds:

• 400 Meter Run
• 21-KBS (53/36)
• 12-Pull Ups

Box Brief:

• The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. It all starts February 25, 2016. To register for the CrossFit Open go to link.

Angie

• 15-Wall Balls (20/14)
• 10-Calorie Row
• 5-Dumbbell Box Step Overs (24/20)

*Partner A completes a full round, then switch. 

Box Brief:

• The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. It all starts February 25, 2016. To register for the CrossFit Open go to link.

“Pile of Crap” WOD from Saturday

“Open WOD 15.4”

8 Minute AMRAP:

• 3-HSPU
• 3-Cleans (185/125)
• 6-HSPU
• 3-Cleans
• 9-HSPU
• 3-Cleans
• 12-HSPU
• 6-Cleans

*etc., adding 3 reps to handstand push ups each round, and 3 reps to the clean every 3 rounds. 

Box Brief:

• The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. It all starts February 25, 2016. To register for the CrossFit Open go to link.