Monday's WOD...Don't forget to sign up for the Open!!

February 18, 2019

The CrossFit Games Open starts THIS FRIDAY! Make sure you register online and choose Crossfit Dimensions as your affiliate so you can be placed on a team for our 2019 Open Intramurals! We will be drawing names for teams on Wednesday night, so if you haven't registered yet, get on it! We will be programming the Open WODs on Fridays (Friday Night Lights!) and Sundays (10am class). If you have any questions, talk to one of your coaches!

Here are your Monday WODs...

Monday Feb. 18, 2019

Crossfit (6am/7am/9am/12:15pm/5:30pm)

Strength:

Alternating emom for 10:
3 hang power cleans + 3 front squats (heavy)
3 ring muscle up + ring dip =1

*sub for MU is 6 pullups with 3 sec BACH hold at the top of each rep

WOD: Some CompTrain fun!

"Meatball"

For Time:
75 Wallballs 14/20
25/35 Calories

Directly Into...

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats 35/50


Endurance WOD (6:30pm)

For time:
100 marching lunges
90 DUBs
80 mountain climbers
70 second wall sit
600m run
50 second hollow hold
40/30 calorie row
30 wall balls
20 burpees
10 calories assault

*Rep scheme for the above rep count will be:
100-90-80
90-80-70
80-70-600m
70-600m-50
600m-50-40
50-40-30
40-30-20
30-20-10


On-Ramp (7:30pm)
 

 

 

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