Monday, April 3, 2017

Congratulations to Ron for finishing top 200 in the world in his age division for the 2017 CrossFit Games Open! The next step for Ron will be the 2017 Masters Qualifier. He will have four days to complete four workouts. The top 20 will be going to the CrossFit Games.

The Online Qualifier workouts will be released on Thursday, April 20, 2017, at 5:00 p.m. Pacific Time. Age-Group athletes will have until Monday, April 24, 2017, at 5:00 p.m. PT, to submit their scores and/or videos for these workouts.

Ron has worked extra hard this year and we are extremely proud of him. We are praying for heavy deadlifts to be in the qualifier:)

040317 WOD

A. 400-meter run or 500-meter row

Then two rounds:

1:00 F plank

0:45 L

0:45 R

0:30 hollow

1:00 rest

B. Front squat

5 x 5 @ 70-75% 1RM

C. For time:

10-9-8-7-6-5-4-3-2-1

OH lunge (115/75)

T2B

>>On-ramp

For time:

10-9-8-7-6-5-4-3-2-1

Bodyweight lunges

Tucks or leg raises