Week 4 80’s Theme 1st Place WINNER is the 530am Bon Jovi Band and their “Groupie”.
3rd Place Winner is SARA G. with her “Let’s Get Physical” Leotard, Leggings and Headband. All the rest of the Step Aerobic ladies and James representing Cobra Kia too!
Other Week 5 Winners…
Dave Hall for being a good sport (and not beating up Coach E) after Coach E accidentally turned off the clock during Dave’s attempt at 16.4. Good thing he ONLY made it through half of the wall balls. YIKES!!
Kat Steele for going RX even though she had her doubts due to shoulder issues she has been having!!
Blake N for being the very first to conquer 16.4 and the very first EVER to be given a NO REP on the ROWER! You must row with both feet and both hands on the rower at all times. LOL!!
Elijah C – For his awesome Team Spirit!! He has been dressing up, and pushing hard during each week.
Jaedyn T – For representing all the young peeps and re-inspiring all the old folks.
Nicole A – Came in and redid 16.4 and pushed so hard to get off the rower for 1 HSPU.
Week 5 – Last week of the OPEN….BBQ Friday, be sure to put your name down and the number of people attending with you on the community board so we can plan for enough MEAT! Bring a side dish to share and come to the last Friday Night Throwdown of the 2016 CF Open. This weeks theme is “Patriotic”…Red/White/Blue. We will have Progenex, Structura, Layton PT, Dr. Parker and others there to help get you ready and recovered for the last WOD!
Letrono CrossFit Custom OPEN Leaderboard – http://games.crossfit.com/lboards/displayLeaderBoard?id=1064116&numberperpage=10&page=1
The free 30 minute STRUCTURA passes for signing up for the 2016 CF Open WILL expire 2 April 2016. Dont miss out on a great recovery opportunity.
Dynamic Warm-Up – Mobility
Four rounds for time of:
8/6 Muscle-Ups / C2Bar / Pullups / Ring rows
15 Thrusters 95/65, 75/45, 55/25
Take 15-20 minutes to today’s 1-RM Split Jerk.
*Scale weight of movement as needed for progression and smooth speed through A. Ask your coach for help.
Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:C
Three sets of:
Jerk Balance x 3 reps
Rest as needed
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – 2-3 Weighted Pull-Ups
Minute 2 – 10/7 Ring Dips @ 20X1 (full ROM, slight pause at top)
You’ll hit each of these stations 8 times.