WOD - Tuesday, 2.2.2016

What's Happening

1.  February Attendance Challenge --- you workout -- you get free stuff.  Make sure to sign-in for class to get credit towards the proshop
2.  Sign-up for the Open @ games.crossfit.com -- we will be hitting these workouts every Saturday as a community and top scores win prizes from awesome sponsors.  
3.  Lil Riki will be hosting a flexible dieting meetup this Friday.  Details on the white board.



CROSSFIT
WARMUP


2 rounds of: 4 x side shuffle, 10 inch worms + in to T push up, 12 bottom of the burpee, 12 sprinter stance + jump switch, 12 beat swings, 12 arm circles in each direction, 20 sec handstand hold

Gymnastics skill:
Level 1: 10 Beat Swings 30 second wall facing handstand hold 10 alternating lateral box step ups 10 second L-Hang
Level 2: 10 Beat swing with re-grip 10 Handstand shoulder taps 10 alternating pistols 15 second L-Hang
Level 3: 3-5 bar muscle ups 10 second 1 arm wall facing handstand hold each arm 10 alternating weighted pistols 20 second L-Hang Perform 3 rounds at the appropriate level for each movement Time Cap: 10 min

Leaderboard Test!
Max effort Muscle ups, Bar muscle ups or pull ups 5 minutes

Those who can do Muscle ups or bar muscle ups: do 1 max effort set. Those who can't set a 11RM banded pull up. Those who fall somewhere in between can practice getting muscle ups -- let's get a few firsts!

GWOD
Every 20 seconds perform 3-6 toes to bar 6 minutes

Scale toes to bar to kipping knee raises. The idea is: 1) groove kipping in those who can't do TTB while working grip and core strength 2) condition TTB in those who have it. More proficient athletes can do more each round. Whatever number people choose they have to hit through the six minutes. If they fail to hit their number in the 20 second frame they have to rest for 20 seconds and proceed with 1 less rep each set. Record total reps performed.

WOD
Climb the ladder as high as possible in 9 minutes
5 Deadlifts 225/155# 10 Wall balls 20/14#
10 Deadlifts 15 Wall balls
15 Deadlifts 20 Wall balls
20 deadlifts 25 wall balls
25 deadlifts 30 wall balls....

The goal is to pick a weight for the deadlift and wall ball that allows you to go unbroken through the round of 15 wall balls and 15 deadlifts.

FITNESS (11AM)
WARMUP
AD sprints, 30 sec on, 30 sec rest 5 rounds, 2 lengths walking lunges, 12 boot straps, 12 kossacks, 10 inch worm + push up to a "T", 12 beat swings.

Qual

3 rounds for QUAL: 5 strict pull ups- hold the top for 3 sec slow descend, 2 lengths OH walking lunges (25/10), 3 wall walks, 25 hollow rocks

WOD

3RFT: 20 KB Swings (53/35#), 20 Burpees, 20 Box jumps