This year we are doing an Intramural Competition during the Open. The Draft Party will be Friday February 19th at 6:30pm! Mark your calendars now, you don’t want to miss out. Registering for the Open will automatically make you draft eligible. If you sign up after the 19th, your team will be chosen for you. We will do a snake style draft and each Team Captain will pick their Teams, Fantasy Athlete (1 Games Athlete from 2015, Male & Female) and their Coach. Points will be awarded in a variety of ways. Week 1 will be Team Spirit (Name, Logo, Uniform and Overall Spirit), so start getting the creative juices flowing.
Click here to get registered for the 2016 CrossFit Open, CF Open Registration!
This Sunday 1/31 Crossfit Kids class at 3pm is cancelled, your bunnies can come back next Sunday all freshened up!
Monday 1/25/16
Deadlift
Build to a Set of 5
Then,
3 rounds of:
: 30 plate pinch
: 30 sit-ups
: 30 hip extensions
: 30 handstand hold
*rest : 30 after each movement
Tuesday 1/26/16
Complete as many reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 120/90
10 Muscle-ups
Wednesday 1/27/16
3 Rounds of :
3:00 of Work / 3:00 Rest:
6 Thrusters 95/65
6 Toes to Bar
9 Thrusters 95/65
9 Toes to Bar
12 Thrusters 95/65
12 Toes to Bar
*If you complete 12/12, start back at 6/6
Thursday 1/28/16
Power Snatch
12 minutes to a triple
then,
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Wall-ball shots 20/14
Burpees
Double-unders
Friday 1/29/16
Teams of 2
As many reps as possible in 20 minutes of:
15 Wall Ball Shots 20/14
10 Calorie Row
5 Dumbbell Box Step Overs 24/20
First partner completes the full round, and then tags the second partner in for the same.
Saturday 1/30/16
For Total Reps
5:00 – Burpee Box Jump Overs 24/20 ,Rest 5:00
4:00 – Shuttle Runs, Rest 4:00
3:00 – Power Cleans, Rest 3:00
2:00 – Wall Ball Shots 20/14, Rest 2:00
1:00 – Max Pull-Ups
Sunday 1/31/16
For Time:
1,000m row
Then,
5 rounds of:
30 KBS 70/53, American
30 Push-ups