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WODs for Feb 26th-March 3rd, 2018

With the completion of CrossFit Games Open WOD 18.1… the ball is rolling! Stick with us for the next 4 weeks and we will have some tough and interesting workouts- then see how you stack up against yourself last year with respect to others around the entire world. Remember that you have a chance to do the Open WOD on Friday in any WOD class either for fun, for strategizing, or even “for real” as your actual Open Performance. If you’d rather come in and do it on Saturday mornings with the big group- great! The energy is unmatched. Just remember that heat signups begin at 7:30am on Saturday. Come early, get warmed up, and the judge/cheer for everyone.

Notice this week we have the Whole Life Challenge Open WOD scheduled for Tuesday the 27th– in all WOD classes. Either attend Tuesday- OR get it done in an Open Training Hour (we have an extra on on Wednesday night). Also, all programming for classes on Thursday is Natural Movement– come try it out. It is also a great complement to the Open Series- a good change of pace during these competition weeks.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Running Fran”
For time, complete:
45/30kg thrusters, 21 reps
400m run
thrusters, 15 reps
400m run
thrusters 9 reps
400m run
Post time and scaling to chalkboard/journals

Monday 5pm Specialty Session- Olympic weightlifting
Snatch transfer drills, OHS work, snatch balance, and snatch

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
WLC Post Test (compare to Jan 20th 2018)
For time, complete:
100/70kg deadlift, 10 reps
50 wall ball shots
1000m row
50 KB swings 24/18kg USA
10 deadlifts
Post time and scaling to chalkboard/journals… and PRs to PR board and WLC website
-then-
Weighted Pull Up
3-3-3-1-1-1
Post 1RM load to chalkboard/journals and PR board!

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
Skill work: pistols
-then-
Four rounds for time of:
Deadlift, 5 reps
40 squats
Post time and load to chalkboards
*Rx+ mod for pistoleers: 20 alternating pistols per round

Wednesday 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Natural Movement Session in all classes today
We did this 4 weeks ago… it is time for another hour!

Thursday 5pm Open Announcement for 18.2

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Open WOD 18.2- TBA Thursday night at 5pm

Friday 4pm Open Training Hour

Saturday Big OPEN EVENT for 18.2
7:30am- Hut opens for warm up… please arrive early
7:55am- Short and sweet WOD briefing… you should have already watched the Open Demo Video and read the workout description overview/scorecard
8:05am- first heat kicks off… we need judges in this heat too!

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View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

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