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Friday 3.18.16

18
Mar

Friday 3.18.16

****FRIENDS AND FAMILY ARE WELCOME**** We are going into the 4th week of 2016 CrossFit Open this Friday. The fun begins at 5:30 pm (no regular classes after the 4:30pm) and will run until we are done. Feel free to bring a side dish and anything else you want to drink(not required). The game plan is to come in and do your workout between these times. If you can’t make it at that time we understand, no big deal just perform the workout at your normal class time. Our goal to set a high energetic enviroment, that will help you perform at your best. So start talking to your friends and figure out what time you all want to go. We know that it’s good to have all the support you can while performing these workouts so please feel free to invite your friends and family, and let them see what it is you do. We will be setting up time slots on WODhopper, Thursday after they announce the workout. In order to help us run everyone through their workout in somewhat of a timely manner please make sure you are RSVPing for a time slot. With over 80 member signed up, we will need all the help we can get to judge Athletes, so even if you aren’t doing the workout please feel free to stop by and help, or cheer/ eat some food.

Prep Work

500M Row

2X6 Drinking Birds

2X6 Leg pumps

2X10 Wall ball shots

2X6 Hand release push ups
WOD

16.4

Complete as many rounds and reps as possible in 13 minutes of:

RX

55 deadlifts 225/155

55 wall-ball shots

55-calorie row

55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled

55 deadlifts

55 wall-ball shots

55-calorie row

55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target

Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
If you are not participating in the CF open we will modify the row into a 800M Run



Cool Down

Mobility

Post results

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