WOD - Wednesday, 3.23.2016

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


20M walking lunge 20 alternating groiners, switch every 2 seconds 20 mountain climbers 20 push ups shoulder taps 20 Heidens

8 Tabata intervals, switch movement after every rest Push ups Reverse lunges

WOD

For time: 1 round of: 120 DU 60 air squats 30 Push press 95/65#
Then

2 rounds of: 60 DU 30 air squats 15 Push press 95/65#

Then

3 rounds of: 40 DU 20 air squats 10 push press 95/65#

Scale DU to 2 x single unders

Rest 5 min

4 rounds for quality 30 seconds side plank each side 30 seconds front plank
10 Good Morning 95/65#

Use the same weight as used in the workout

FITNESS
WARMUP


2 lengths of the gym: side shuffle, high knees, butt kicks, then- 20 cal row, 20 burpees, 15 cal row, 15 burpees, 10 cal row, 10 burpees, 5 cal row, 5 burpees

A) WOD 1

8 min AMRAP: 10 box jumps, 10 push ups, 20 DU (sub 5 attempts + 5 burpees)

B) WOD 2

20 HSPU, 30 situps, 40 box jumps, 50 situp, 60 KB swings (53/35)

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