FRI 04.09.15

The 2015 CrossFit Open Is Over…Now What? Now that it’s over, an athlete might feel a huge sense of relief, but return to training with somewhat of a dilemma. After the all, the Open commanded so much of our attention and goals over the past month—which leaves many a CrossFit athlete asking themselves an unfamiliar question: …What’s Next? Click here to read more “Box Life Magazine”

Team WOD. Team Rest.

Team WOD. Team Rest.

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

TRIPLET FRAN [24 Minute Time Cap]:
In teams of two, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (135/95 scaled 95/65)
Weighted Pullups (25/10# DB scaled strict pullups)

Lite (PVC) Fran: 27-18-9
PVC Thruster
Jumping Pullups

Fran: 21-15-9
Thrusters (95/65 scaled 75/55)
Pullups

Post time for WOD. Ex: 15:30 Rx

And coming Saturday…

A. 12 Minute EMOM
1st: 5 GHD situps
2nd: 5x (downward dog + upward dog)
3rd: 2 Tire flips

B. Chipper [16 Minute Time Cap]
15 Tire flips
20 Pullups
30 GHD situps
20 Burpee Box Jumps (24”/20”)
15 Handstand pushups

**Chipper may be scaled and broken into rounds of smaller reps. If resting/pausing for more than 10 seconds transition to next movement down the line and cycle through movements until total rep counts are complete.

Post time or total reps completed if time capped. Ex: 10:15 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

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