WOD - Tuesday, 3.31.2015

Coach Rob -- Taking the title of fittest in the gym

Coach Rob -- Taking the title of fittest in the gym

The Open is over! We are so proud of everyone, whether this was their fifth or their first Open.  We saw athletes crush previous years' scores, get muscle-ups, PR their clean and jerk, or get their first chest-to-bar pull-up.  We wrapped everything up with one of the worst WODs HQ has come up with and finished it with a great party at Jetty.  Today is the first day for most of your 2016 Games season.  Write a list of goals and weaknesses for next year and start training towards those goals now.  If you have questions about how to go about doing that, talk to your coaches and we will set a plan for you to be stronger/faster/healthier next year.

Your final leaderboard
Gym Overall - https://games.crossfit.com/lboards/result?id=660719
Boys Only - https://games.crossfit.com/lboards/result?id=660916
Girls Only - https://games.crossfit.com/lboards/result?id=660933

Announcements
6am-ers you're in luck!  Progenex will be here tomorrow at 6am to hand out samples of their sweet muscle nectar.   Gainz guaranteed. 

5am Open Gym only on Thursday this week

Our Biggest CrossFit Kids program yet, launches in April -- more info at the gym

Now day 1 of the 2016 season is here!  Get after it.

CROSSFIT

Warmup
Run 400m

20 PVC Straight Leg Deadlifts (Snatch Grip)
10 PVC Pass Throughs
10 PVC Rotations Left
10 PVC Rotations Right

1 minute of Double Unders or Double Under Attempts

With an empty bar:
10 Hang Power SnatchStrength:

Strength
E2MOM 10
5 Hang Power Snatch

Begin @50-60% and increase each set. Go as heavy as possible for the last set.

WOD

50 Double Unders
Run 400m
40 KB Snatches (53/35)
Run 400m
30 Deadlifts (135/95)
Run 400m
20 Box Jumps (24/20)
Run 400m
10 Power Snatch (135/95)

Fitness (11am)

Dynamic Warm up; high knees, butt kicks, side shuffle, step and skip, bear crawl, inch worm.

0-5 min:
row 500 m
30 burpees

5 -10 min
3 rounds of
16 single arm push press (8 on each arm) 53/35
10 toes 2 bar

10-finish
3 rounds of 8 goblet squats, 10 burpee over box