WOD - Tuesday, 3.22.2016

1.  Last week of the Open!  This Saturday we will be grilling following the last heat of 16.5!  Please feel free to come out whether you are competitng or not!  We're looking forward to seeing everyone and celebrating 5 weeks of hard work!

2. Dr. Jeremy and Dr. Sean will be hosting an Athlete Workshop here at our gym April 2nd and 3rd from 1:00pm to 6:00pm. The focus of the seminar will be about mobility and strength. Together they have been hosting many successful seminars around the country for coaches and athletes that has been very well received from everyday CrossFitters to the very competitive CrossFitter such as Brooke Wells and Jared Stevens who will be attending.  
If you are interested in attending please stop me (Anita) in the gym and I can fill in with information.  
Members of our gym will be getting a discount.

Sign-up @ http://performancecarerx.com/athlete-workshop/

3. Open leaderboard! -- https://games.crossfit.com/lboards/result?id=1115970

CROSSFIT
WARMUP

3 min jump rope. No double unders.

with a light KB perform 10 reps of each of the following on each side: 1 arm KB swings 1 arm waiter's squats 1 arm press 1 arm snatch Windmills

GYMNASTICS SKILL

20 minutes for quality
6 tuck to headstand
12 1 arm high pull each arm
6 candle sticks
12 1 arm thrusters each arm
6 Kips on the rings
Max l-hang

KB movements - keep a slower down, faster up tempo Candle stick: Scale down by using hands to get up, scale up by doing a pistol. L-Hang: Scale by bending one leg. Max out each leg if this is the case

WOD:
For time: 20-15-10-5
Thruster 95/65#
Box over jump 24/20"

Box over jumps should limit rebounding. Reinforce no rebounding anyway.

FITNESS
WARMUP


200 m run, 3 rounds With a KB: 4 lengths of OH walking (on each arm), 10-10 high pulls, 10-10 strict press, 10-10 thrusters, 10 swings

WOD 1

6 min AMRAP: 8 KB swings(53/35), 12 Goblet squats (53/35), 16 ring rows.

WOD 2

4RFT: 12 toes to bar, 15 H-R push ups, 18 wall balls (20/14)