Tuesday 140211

“You’re never a loser until you quit trying.”- Mike Ditka

Don’t delay get sign up for the 2014 CrossFit Open.  You can do so HERE You’re going to be doing the WODs anyway so let it rip & see where your fitness stacks up against the world and how you have improved from last year or your 1st year. Just Do It!!
Register and complete the Judges course.  If you took the course last year, the fee is waived this year. If you complete the course, please bring a copy of your certificate to the gym so we can have a copy on file.  The judges course gives you a good look at the range of motion standards, so even as an athlete you know what you need to do to avoid the NO REP!

Dynamic Warm-Up-Mobility
Prepare for…

WOD :
8 Rds for speed agility

P1-100m Sprint  2x down and  back  on green
P2
-5x Box jumps 24″/20″       (Step box until partner is done sprinting)

5 minute rest and setup for:

10 Min AMRAP
10 KB Swing  24/16 16/12kg
Broad Jump across green to opposite side
5 Ball slams 30/20 20/15

*Team cool down Mobility 5-7 min

Competitors or athletes wanting to improve your Fitness level
Do WOD @ 30/24 Bx Jump 32/24kg KB 40/30 Slam Ball

Rest recover 8min then:

16 Min EMOM * Set up 2 bars. Best with a partner
Odd min 2 Clean and Jerk 205/153 or 75% 1RM
Even min  2 OHS 135/83

Tabata Hollow Rock

Watt Bike or Row for 8-12 minutes at 65-75% 

CF Endurance:
Run 4x800m rest 2:1

Then

5, 3, 2 Zurcher Squats  @ 75-85% 1RM

Then

8 Min AMRAP of:
1 Snatch @ 75% 1RM
50m Atlas ball  bear hug carry 115/85 

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