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WOD- For Tim:

Run 1600m

Run 1200m

Run 800m

Run 400m

Work:Rest = 1:1

Scale to 800m->600m….

WOD- 3 Rep Back Suqat

WOD- 2 Rounds:

2 Min Wall Balls

2 Min Row for Calories

1 Min Double Unders

1 Min Burpee to target (If possible, find a bar 6″ above reach)

Rest 2 Min

A big thank you to everyone who enjoyed winter and summer all wrapped up in one day. Bill, Jayda, Kayla, and Keith represented this entire community extremely well with their efforts during their three workouts today. But their families and friends also showed how much we all can care and help one another.

This is really fun stuff! Can’t wait for tomorrow.

Practice- Jumping Rope

WOD- For Time:

Run 200m

5 Push Ups

Run 200m

4 Push Ups

Run 200m

3 Push Ups

Run 200m

2 Push Ups

Run 200m

1 Push Up

You can find all the details for tomorrow workout

Here

Another thursday, and another interval day on the rower. This time with a descending distance scheme between 1:1 work to rest ratio. But that’s boring… so watch this 🙂

WOD- Row For Time:

1000m

750m

500m

250m

Rest same amount of time it took you to complete the distance. Then start the next.

WOD- 12-9-6-3

Hang Power Clean

Bar Facing Burpee

Focus- Thruster:

1 Rep, 21-15-9, Rest, etc.

WOD- Deadlift:

3 Rep

WOD- “Annie”

50-40-30-20-10

Double Unders

Sit Ups

Post Wod Focus- Pull Ups, C2B Pull Ups, Bar Muscle Ups, Triple sow cow, and anything else that you can’t do.. yet 😉

http://games.crossfit.com/workouts/the-open

For all information on the first open workout, and our workout tomorrow, please click the above link!