Join us for the next 5 Thursday nights as we celebrate the announcement of the Open workouts. Show up by 7:45 to get your seat. The announcement will air at 8pm. Feel free to bring beer/food. Once the CrossFit broadcast concludes, we will have 2 athletes faceoff live for your entertainment. Welcome to the Thunderdome! It's GO TIME...
Buy In: Tabata Row, Tabata Double unders. 8 minutes
Mobility: Pec work 5 minutes
Strength: Bench Press 5 sets of 3@85% (perform 3-5 progressively heavier sets) 15 minutes
complete 5 rounds for time of:
10 Wall balls
10 toes to bar
10 box jumps
15 minute time cap
Buy In: Run 800 meters. 5 minutes
Skill Work: Rope climbs (get some rope skillz. got rope skillz? go legless.) 5-10 minutes
Strength: Thrusters- 1x5@50%,1x5@60%,1x3@70%, 10 reps TOTAL north of 80% 15 minutes
Conditioning: 10 minute time cap: 20 Thrusters@45/75, 20 Thrusters@65/115, 20 Thrusters@135, As many thrusters as possible@165.
Post thrust factor to comments.
Come join us in the beautiful sunny weather for our Q1 10 Lapper! That's right folks- 10 laps! You know you need to, so come on out and enjoy the fellowship and the sunshine. All of you, "I can run on my own at home in my neighborhood" people- good one! 'Cause seriously, are you going to run as hard? No! Everybody knows that. See you there at the gym!
If you haven't done 14.2- you'll have plenty of space.
Those of you hoping for "Open Gym" since everyone is outside- Good News! We have open gym every day- at 5:30am. Hey, thanks for playing and stop back in real soon. Thanks- The Management.
Though this picture would seemingly be a not so subtle call out of Mark Cunningham, it is in fact solely for comic relief and is intended as an assumption of how members might feel upon learning that today is 10 lapper day.
9am Doors open.
1. If you are signed up for the Open, you do WOD 14.2 and get officially judged.
2. If you have already done that wod and/or are not interested in that workout, you will do a different one which will be administered by Katrina. Bring a friend, tell your kids, tell your wife and kick your Saturday off right.
Buy in: Run or row 800 meters. PVC Hip smash, banded pigeon. Shoulder prep- 12 reps band pull aparts, ohs and pec stretch.
Skill work: Chest to bar pullups (whoops, too late!!!). Seriously though spend a few minutes dialing in your pullup "stroke" and plan your attack.
copied and pasted from games.crossfit.com
Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Finisher: 3RFT of Row 250, 10 Box Jumps (24/30).