WOD- Friday, 2.4.2016

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 meeting TOMORROW @ 7:15pm.  Come with questions and learn about how to better manage your food intake.
.  Football Pool-  We have a pool going.  Each box is $5.00.  Pay the fee and sign your name. 
5.  As some of you may have noticed the parking lot has been looking a little less full.  Sean has arranged with the city of Island Park for the staff to park else where so there are more spots available for you the member.  We know this is a concern for many of you and we are doing what we can to change it. 
 

CROSSFIT
WARMUP

10 paused wall balls, pause at the bottom for 10 seconds Medball overhead walking lunged 2 lengths of the gym 10 med ball cleans 20 med ball sit ups 10-20 push ups, alterate arms on th medicine ball 10 kips, hold med ball between legs

Barbell Cycling:
EMOM for 5 min: 7 Thrusters Rest 2 min
EMOM for 5 min: 5 Thrusters Rest 2 min
EMOM for 5 min: 3 Thrusters + 5 CTB pull ups TNG, Weight should be challenging but manageable and increase every time the reps go down

Scale CTB To pull ups or banded pull ups

Perform as much work as possible in 17 minutes:
60 push ups
120 sit ups
180 air squats
AMRAP 10 wall ball 20/14# 10 pull ups in time remaining *EMOM 3 burpees

This is a chipper style workout. You must complete all reps of a given movement before moving on to the next one. 5 min cap for each segment. If you have not finished the push ups at the 5 min mark, move on to sit ups. If you have not finished sit ups at the 10:00 mark, move on to air squats. Once you finish all the air squats, perform the AMRAP until the cap, continuing to do 3 burpees EMOM

FITNESS
WARMUP

3 rounds of; 15 air squats, 12 situps, 10 push ups, after; 10 boot straps, 10 beat swings, 10 toe touches.

WOD 1

6 min AMRAP: 250m row, 12 KB swings (53/35), 12 jumping lunges, 12 hollow rocks

WOD 2

5RFT: 20m farmers carry, 10 burpee to plate, 12 ground to overhead w/ plate, 30 air squats,