Monday, March 30, 2015

Who did the sad face best? After three weeks of getting attached, we said goodbye to Toni (second from right, front row) and Martin (right, front row), who were visiting all the way from Germany. We love our CrossFit Upcountry friends! We can’t wait to see these two on their next trip.

FINAL OPEN WORKOUT: We will hold one last chance to get your 15.5 CrossFit Games Open workout scored at 10 a.m. today. Please submit scores by noon. We are proud of each of your for completing the grueling five-week challenge. You are fitter because of it!

WHAT’S NEXT: We are starting a new strength cycle in two weeks. Next week, we will gauge your estimated maxes, so we can find a good starting point for each of you. Please be sure to complete your lifts and record your numbers. Get ready to get strong!

033015 WOD

A. 5:00 in teams of two:

Partner 1) Run 100 meters or row 150 meters + 25 double-unders / 50 singles

Partner 2) Plank hold any style

Switching

B. Front squat

Warm up to working weight, then

EMOM 8:00

Two front squats @ 80-85% of 1RM

C. AMRAP 9:00

3 alternating lunges with barbell in front rack position (95/65) (each step is one rep)

3 pull-ups

3 burpees

6 lunges

6 pull-ups

6 burpees

9 lunges

9 pull-ups

9 burpees

12, 15, 18 . . . And so on, increasing three reps with each round. Score is LAST COMPLETED ROUND, plus additional reps. If I am on round 12, and I finish the lunges and pull-ups, my score is 9 + 24.

>> On-Ramp

AMRAP 9:00

3 alternating leg lunges (each step is one rep)

3 ring rows