The 2015 CrossFit Open is now COMPLETE!! Way to go everyone! For those who have done the Open in the previous years...you all improved a TON!! That shows us that CrossFit works and we are getting fitter and fitter each year :) I hope you are all recovering from 15.5 and getting your lungs and legs back!
Tomorrow, Coach Rebecca and Matt will be going out of town for the rest of the week (it's ok...don't cry lol). Soooo Coach Erin and Coach Page will be holding down the fort! We will still be posting the WODs each night with the schedule for the following days. Please make sure you stay on top of our postings for schedule changes around Easter weekend.
NOTE - there will be NO CLASSES on Friday (Good Friday) and Sunday (Easter).
**Email me at firstname.lastname@example.org if you did not receive our newsletter last week**
Here are your Tuesday WODs...
Tuesday March 31, 2015
20 DUBs (or 50 singles)
15 Hollow Rocks
15 Banana Rocks
10 empty bar strict press
10 Kip Swings
Skills: Bar GOAT
15 minutes to work on one of the following:
The kip swing
Pull-ups (strict, kipping, butterfly)
…anything else you can come up with ;)
“Fight Gone Bad”
5 stations, 3 rounds, 1 minute at each station, 1 minute rest between rounds…
Wall-ball 14/20 to 9’/10’
Box Jump 20/24
Score = total reps
**Top scores will go to the leaderboard! The leaderboard will be updated by next week!!
CrossFit Endurance (6am)
20 Calorie Row
20 Squat Jumps
1 Length Overhead Plate Lunges 25/35
Cash-out: 20 GHD Sit-ups (sub = 30 ab-mat sit-ups)