Friday February 27

Lots to talk about. We will be doing CrossFit Open WOD 15.1 for Friday’s class.

Clock set for 15 minutes:
9 min AMRAP:
15 toes to bar
10 deadlifts (115/75)
5 snatch (115/75)
Then 6 minutes to get max 1 rep Clean & Jerk

The scaled versions are published and I will have that information available at the box.

For anyone actually signed up for the open I will be at the box at 4:00 PM to judge 15.1. I will also be at the gym on Saturday from 9:00AM to noon to judge WODs. This will be the basic schedule for the next five weeks of the CrossFit Open.

Thursday February 26


Jake will be leaving us soon for spring training. This is the WOD he requested for his send off. If you survive Snowmageddon 2 come sweat a little, watch him kill some box jumps and wish him the best in his next year with the Cardinals organization.

EMOM 15 min:
3 DLs
3 box jump up-and-overs

Friday February 13


Since it is almost time for the CrossFit open to get rolling for 2015…let’s revisit the first open WOD from last year.

CrossFit open WOD 14.1
10 minute AMRAP:
30 DUs
15 power snatch (75#/55#)