Tuesday's WODs...

March 31, 2015

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 rebecca@crossfitdimensions.com if you did not receive our newsletter last week**

 

Here are your Tuesday WODs...

 

Tuesday March 31, 2015

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

WARM UP:

2 Rounds:

200m Row/Run

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)

Muscle-ups

Toes-to-bar

Knees-to-elbows

…anything else you can come up with ;)

 

“Fight Gone Bad”

 

5 stations, 3 rounds, 1 minute at each station, 1 minute rest between rounds…

 

Stations:

Wall-ball 14/20 to 9’/10’

SDLHP 55/75

Box Jump 20/24

Push-press 55/75

Row (Calories)

 

Score = total reps

 

**Top scores will go to the leaderboard!  The leaderboard will be updated by next week!!

 

CrossFit Endurance (6am)

 

5 RFT:

200m Run

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)

 

 

 

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