WOD

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.

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.

“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.

 

20 Minute AMRAP: teams of 2

• 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.

“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.

21-15-9

• Dead lift @50% of 1RM
• Back Squat @50% of 1RM (from rack) 

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.

A) 3-3-3-3-3-3-3—Bench Press @80%+

     3-3-3-3-3-3-3—Strict C2B Pull Ups w/ 3 second hold at the top

B) “Tabata” 😁

Box Brief:

1. Weightlifting Clinic is tonight at 6:30pm. It is $20. Sign up sheet is on the whiteboard. Expect to be there 2 hours. There will be no 6:30 or 7:30 class. 
2. 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.

10 Rounds Each: teams of 2

•  90 seconds at 80% effort Row
• 30 seconds at 100% effort Row

Box Brief:

1. Weightlifting Clinic is this Thursday at 6:30pm. It is $20. Sign up sheet is on the whiteboard. Expect to be there 2 hours. There will be no 6:30 or 7:30 class. 
2. 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.