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General Fitness 02.25.15

24
Feb

General Fitness 02.25.15

****FRIENDS AND FAMILY ARE WELCOME****

Its that time of year again! We will be kicking off the 2015 CrossFit Open this Friday. The fun begins at 4:30pm and will run until 7:30. We will fire up the grill around 4:30pm. Feel free to bring a side dish and anything else you want to drink(not required). For those doing the open the 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, or Saturday at 10, or 11am, or Monday before 5pm(deadline to submit score). 

In our efforts to set a high energetic enviroment, that will help you perform at your best, we will be having or own DJ. DJ Phin-s aka (Tommy Rico) will be playing all your request. For those doing the open 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. 

 To help us run everyone through their workout in somewhat of a timely manner, we will be setting up time slots on WODhopper,  please make sure you are RSVPing for a time slot. With over 50 member signed up, and I know a few that are waiting until the last minute to sign up:), we will need all the help we can get to judge athletes, so If you haven’t taken the judges course there is still time…. Do you have to take the judges course to judge? No, but there is a lot of good info if you don’t know all the movements by name.

Open sign up http://games.crossfit.com
Judges course https://oc.crossfit.com( If you help judge we will reimburse)

Prep work
2X30 Table top stretch
2X10 Walking high kicks
2X10 Lat pull ups

Wod
3 Min AMRAP
10 Wall ball shots
10 Box jumps
Rest 2 min

3Min AMRAP
10 Burpees over a bar
10 65/45 Thrusters
Rest 2 min

3 Min AMRAP
10 Pull ups
10 russian swings 53/35

ACC Work
5X1:00 Min max double unders
rest as needed in between sets

Cool Down
Mobility
Post results

15 Responses

  1. Dirk b

    Started on thruster burpee 2 rounds.
    Pull ups – Russian 53 3 rounds
    Wall ball box jump. 3 rounds
    Getting my Du’s back
    500m row n 50 situps.

  2. Irina

    3+18, 20in, 14# ball
    3 45#, bar facing burpees
    3+12 35# need to get those butterfly pull ups

    15 DU PR!!! I hate them with all my heart and soul.

    Happy Burrito Wednesday!

  3. Jim

    Wall Ball / Box Jump used 20# Ball 24″ box. 3 full rounds.

    Burpee / Thruster 1 + 10, the 2 movements that I dislike!

    Pull-up / Russian Swing strict pull ups and 53# KB 3 rounds plus 10 pull-ups and 3 swings.

    Double under work got 68 unbroken today – new PR!

  4. jramos1808

    Still getting over this cold. Felt a little better today.

    WallB/ BoxJ 2+15
    Burpee/Thruster 2+ somthin
    Pull up/Russian 4+13

    BTW THE COUNTRY MUSIC WAS THE BOMB!!!! lol

    95 DU PR!!!

  5. Hannah Ramos

    3 rounds of wall balls and box jumps
    1+11 of 45lb thrusters and burpees over bar
    2+5 of pull-ups (some with band, some without) and 35lb Russians swings

  6. Brad L.

    WB/ Box Jumps: 20 in. and 20 lbs. – 3 full rounds
    Thrusters/Burpees: 65 lbs. – 2 full rounds. The thrusters were brutal after doing the WB/Box jumps
    Pullups/KB Swings: 53lb – 2 rounds + 4 pullups

    I don’t think I would have gotten those 4 pullups if it weren’t for the country music…

  7. Andre M :^]

    Wod
    3 Min AMRAP
    10 Wall ball shots
    10 Box jumps
    Rest 2 min

    Rds-3 full rounds

    3Min AMRAP
    10 Burpees over a bar
    10 65/45 Thrusters
    Rest 2 min

    Crummy at thrusters so 3 rounds completed

    3 Min AMRAP
    10 Pull ups
    10 russian swings 53/35

    6 rds completed going into seven with 10 pull-ups.

    ACC Work
    5X1:00 Min max double unders
    rest as needed in between sets

    Need to get my timing down and a better wrist flick/jump.

    Can’t wait for the open!!!!!

  8. Vanessa Esquivel

    Wod
    3 Min AMRAP
    10 Wall ball shots
    10 Box jumps
    3 full rounds

    3Min AMRAP
    10 Burpees over a bar
    10 45# Thrusters
    2 rounds + 7 burpees

    3 Min AMRAP
    10 Pull ups
    10 Russian swings 35# KB
    2 rounds + ? pull ups .. I forgot

    ACC Work
    5X1:00 Min single under work

  9. Clint

    3 min AMRAP of:
    10 wall balls @20#
    10 box jumps @24″
    3+1
    3 min AMRAP of:
    10 thrusters @65#
    10 bar facing burpees
    2+1
    3 min AMRAP of:
    10 pullups
    10 Russian swings @54#
    4+8

  10. Teressa

    Wallball/box jumps: 2 box jumps short of 3 full rounds (14lb ball)
    Burpees/thrusters: 2 rds + 7 burpees
    Pull-ups/Russian swing: 2 rds (un banded pullups, 35# KB)

    Was not feeling my DU rhythm today, but got at least 10 in a row a few times.

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