Wednesday's WOD & CrossFit Open reminders...

February 25, 2015

Hump Day is tomorrow already!  Then it's the big day on Thursday when the first WOD of the 2015 CrossFit Open gets released.  If you haven't registered yet for the open, DO IT NOW!!!  This is the first year where there will be a scaled division so that everyone can compete...NO EXCUSES!  If you need help with registration or have any questions, talk to one of your coaches ASAP!  Follow this link to register: http://games.crossfit.com

 

Here are your Wednesday WODs!  Also don't forget about yoga at 6:30pm :)

 

Wednesday Feb. 25, 2015

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Warm-up - 3 rounds:

50 Singles

6 Flag Push-ups

6 Groiners

6 Squat Tucks

15 Sit-ups

 

Fight Gone Bad Syle…

5 stations, 3 rounds, 1 min. of max reps at each station, 1 minute rest between rounds.

 

1. Box Jumps 20/24

2. Floor Press 75/115

3. DUBs

4. Renegade Rows 20/30, R/L = 1 (no pushup)

5. Hollow Rocks

 

Yoga (6:30pm)

 

On-ramp (7:30pm) - Overhead squat, snatch

 

 

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