WOD - Wednesday, 2.18.15

Don't forget to register for the opens! www.games.crossfit.com - we hope to have a large participation in the opens this year. Remember, this is not just for elite athletes. The supportive energy is amazing during this time of year. We expect PRs, and first time accomplishments galore.

This Thursday is Battle of the Classes day. We are going to give this a test drive for a day, during the summer we plan to do it for an entire week! Here is how it will work:

Score for each of the following Categories:

Number of athletes in class  - Ranked 1,2,3,4,5,6,7 with the busiest class scoring a 7. We will multiply this number to be as valuable as the reps performed category.

Most reps performed - Workout will be written Rx, Scale 1, Scale 2. All reps done Rx will be multiplied by 4, all reps done scale 1 by 2, and all reps done scale 2 by 1. We will throw out the top and bottom 10% of scores in each class so don't worry, you won't hurt your class' chance to win. We will take the AVERAGE score for the class as your score.

That's it. Winning class gets a prize and pride! Get in the spirit and start recruiting your friends to your class.

Warm Up

1 minute of Double Unders or Double Under Attempts

30 second Pull Up Bar Bottom Hang

20 Wall Balls

5 Strict Pull Ups

10 Burpee Broad Jumps

10 Beat Swings


 

WOD 1

3 sets:

In 4 minutes:

Row 300m

10 Chest to Bar Pull Ups

20 Double Unders:

 

Score=slowest time

 

WOD 2

AMRAP in 10 minutes:

15 Burpees

10 Wall Balls (20/14)

3 Rope Climbs


 

FITNESS

 

With a KB

5-5 reverse lunges

5-5 push press

10 goblet squats

5-5 shoulder press

5-5 thrusters

10-10 SDHP


 

WOD

6 Rounds

20 KB American KB Swings  (53/35)

6-6 Shoulder to Overhead With KB (53/35)

15 Burpees