WOD - Thursday, 2.26.15

Get pumped for the CrossFit Games Open which starts on Thursday!  Sign-up at games.crossfit.com.  Whether you want your first double-under or a trip to the CrossFit Games this is the time to set a goal and make it happen!

Results from Wednesday

* 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

* Thanks for working harder on getting to class on time this week!  Keep it up.  It helps us make classes run smooth and on time.

* 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.

Warm Up

20 Russian KB Swings (53/35)

10 Lunges (each leg)

5 Strict Pull Ups
 

Review Turkish Get Ups

1 set of 5 each side with no weight

Strength: (20 minute cap)

For Quality:

15 KB Turkish Get Ups Each Side

WOD:

AMRAP in 1 minute:

Russian KB Swings (70/53)

AMRAP in 5 minutes:

5 Pull Ups

10 Push Ups

15 Air Squats

AMRAP in 1 minute

Russian KB Swings (70/53)

 

Fitness

Row for 15 min

PVC pass through x 10

PVC in squat x 10

inch worm x5

WOD

Box Jump 24/20

Toes to bar

21-15-9-6-3