Wods for the week 2-16-15 to 2-21-15
We have inclement weather coming in, according to the news reports. For those of you signed up for classes, I will text you to make sure you know if classes are cancelled. If you don’t hear anything, classes are on as scheduled, or you didn’t sign up and I didn’t let you know because I didn’t know you were planning on coming. I will decide in the morning, when I see how much snow we actually got, whether we are cancelling classes in the morning or not. Sign up for times you would like to come and I will make sure you get the notice if we close.
Just in case we don’t open in the morning, I have chosen a workout for tomorrow that can be done at home. If you do the wod at home, keep a record of your results and I will post them on the board. A workout is a workout whether you do it at the gym or at home, it counts!
MONDAY 2-16-15 "Hotel WOD #3" AMRAP in 20 minutes: 5 Push-ups 10 Sit-ups 15 Squats TUESDAY 2-17-15 AMRAP in 5 minutes: Clean* & Overhead (155, 105) *Full Squats, must be in front rack position before going on to overhead (courtesy of crossfit.com) Then: 4 attempts for max reps of Double Unders or max reps Single Unders, in a row WEDNESDAY 2-18-15 "Air Force WOD" For time: 20 Thrusters (95, 65) for all lifts 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats 4 Burpees at the BEGINNING of every minute 20 minute cap (courtesy of crossfit.com) THURSDAY 2-19-15 2015 Festivus Games WOD #1 For time: Row 1 K 50 Wall Balls (20, 14) (10', 9') 10 minute cap FRIDAY 2-20-15 For time: 100 Evil Wheels Then: 4 Rounds of: 25 Double Unders 25 1 Arm DB Power Snatches (50, 45) 25 Slam Balls (20) (courtesy of crossfitfootball.com) SATURDAY 2-21-15 Open Gym from 8 to 10 am