Friday, March 20, 2015

Brooke Ence as a demo model for CrossFit Games Open Workout 15.4? Nah, we got Coach John! This guy did the workout Thursday night and made the movements look perfect. Great work, John! Second to the last one. Keep pushing, folks!

POTLUCK / BBQ ON MARCH 27: We will have a potluck / BBQ after 5:30 p.m. class at the box on Friday, March 27, to celebrate the end of the 2015 CrossFit Games Open Workout season. We encourage everyone to attend — even if you didn’t do the Open. For Open athletes, try to plan on doing your workout Friday evening so we can train as a team. Let’s get together to mark another season of fitness!

032015 WOD

A. Group warmup

B. Stretch / movement prep

C. For non-Open athletes:

8:00 AMRAP

5 push press

10 power cleans (95/65)

100-meter run

For Open scaled athletes:

8:00 AMRAP

10 push press (95/65)

10 cleans (115/75)

For Open RX athletes:

8-minute AMRAP:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., following same pattern

M 185 lb.  F 125 lb.

For Open masters athletes above 55:

Workouts in scaled and RX versions will be posted on the whiteboard