WOD - Monday, 3.16.2015

Great job on 15.3!  Any redo's must be done during open gym (12PM-4PM).  All scores must be submitted by 7PM!

Congrats to Canepa who had her baby. He already has the "just finished a CrossFit workout recovery position" down 

Congrats to Canepa who had her baby. He already has the "just finished a CrossFit workout recovery position" down 

The next Friday Night Lights will be Friday, 3/27 at 6pm. That's not a typo, we will be starting at 6pm. The workout will be whatever 15.5 is and we will all be there doing it together. If you can't make it until later on just let us know and we will schedule you in a later heat.

AFTER the opens are over, we will be going back to Hero WOD Fridays. Yea baby!

AFTER FRIDAY NIGHT LIGHTS PARTY!

We will all be heading over to Jetty in the West End of Long Beach for a party. We will have open bar and pass around appetizers from 9:30-11:30 for only $15 per person! Your friends and family who are not members are welcome to come too, their price is $25. We will have a sign up at the front desk. We hope to see EVERYONE at the bar whether you are participating in the opens or not. Don't want to drink? No problem. Come anyway.
 

CROSSFIT WOD

Warmup

Row 250m                 
10 Air Squats
5 Easy Box Jumps          
10 Empty Bar Thrusters    
5 Moderate Box Jumps

"X-WOD" (16 minute cap)

5-5-5-5 Thrusters

2-1-2-1 High Box Jumps

*Done as a superset (alternating). 
Choose your weight for thrusters and increase as necessary. 
Rest 10-20 seconds before box jumps, 2-3 minutes between sets.
Use a challenging height for single box jumps, slightly lower for doubles. 

EMOM for 20 minutes

1-----12 Burpees
2----7 Air Squats+10 Box Jumps (24/20)
3----Rest
4-Row 10/8 Calories+AMRAP Thrusters (115/75) in remaining time


Fitness WOD (11am)
10 leg swings (each leg),
10 push ups,
5 inch worms,
10 burpees,
10 beat swings,
5 strict pull ups,
10 candle stick single leg stand up,
10 GHD sit ups

EMOM for 8 min
6 pistols

6min AMRAP
5 toes to bar,
10 burpees,

2min rest,

6min AMRAP
10 KB 53/35,
10 sit ups,

2 min rest,

6min AMRAP
8 push ups,
goblet squats