WOD - Tuesday, 2.24.15

Get fired up for the 2015 CrossFit Games Season  -- Watch this 

Shameless plug - this is my shot of Fraser during the Speed Clean ladder

* 36 of you have already signed up for the CrossFit Games -- let's get everyone -- games.crossfit.com -- make sure to select "CrossFit Island Park" as your team.

* This Saturday, 2/28 from 3-5PM we will have Mark Taglianetti leading a double under seminar.  Sign-ups are at the front desk and just $5.  He's a double under machine and will get you jumping like a pro.  Are you not RX'ing workouts just because your doubles aren't there?  Fix that this weekend!

* Whenever you finish with a rower, please do not return the handle to the clip, but let it rest against the fly wheel.  (It's better for the rower in the long-run).  We will go over this very briefly this week

* Please try to get to class on time.  The weather has been awful lately, but some people have been skating in later and later.  Anyone not into class after the first five minutes will be very early for the next class.  This is a safety thing.  You need to be properly warmed up for a workout and not rushed right into a workout.

* If you're having trouble signing in for class, or forget, please sign into the clipboard that will be at the front desk.  This will help us keep track of class attendance and make sure your online login gets fixed.

Results from Monday

Tuesday's Workout

Warm Up

1 minute Double Unders or attempts

10 PVC Snatch Grip Straight Leg Deadlifts+Pass Throughs

10 PVC Rotations Left/Right

With PVC:

10 Snatch Lift Offs+5 Hang Power Snatch

With Empty Bar:

5 Snatch Lift Offs+5 Power Snatch+5 Hang Power Snatch

Strength:

In 20 minutes work up to 3 heavy sets:

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

WOD

Death by Power Snatch (135/95) + 10 Double Unders

0:00-1:00-1 Power Snatch+10 Double Unders

1:00-2:00-2 Power Snatch+10 Double Unders

2:00-3:00-3 Power Snatch+10 Double Unders....

FITNESS

Inch worm to push up position

3 push ups

Walk with hands back to feet

x5

EMOM 10 min

30 DU

WOD

5 Rounds for time

Row 500m

20 Kettle Bell Swings (53/35)

15 sit ups