Alrighty folks...
Crossfit OPEN is coming again...WHO is in????
Anyone new???
Last year we had Britt, Val, Syd, Desi & tb!!!
Come On...Maloney, Feidt, JB...Who is game??? Oz, how about it?
Speaking of things for the year 2014...
Anyone have any special events? Let us know by posting thoughts to comments! Or e-mail one of us...
Lets get some new and exciting things "on the map" for 2014...
We have not done a Tri in a year or so...How about a "tag-team" tri? Track meet anyone??? Lets find some good stuff!!!
If you do nothing else...get a good backpack this year...So you can carry an extra 20# around during workouts!!!
Warm-Up ~ 800m Run (6 Laps) + Extra Exercises
Macho Man
EMOM for as long as you can:
3 Power Cleans (185#/135#)
3 Front Squats (185#/135#)
3 Jerks (185#/135#)
* If wt. is too heavy, lighten it up. You need to get a minimum of 6 rounds!
SkillS
EMOM for 12min:
7 TTB + 35 D/U (if you can...scale as needed)
Red ~ 3 Rnds (@95#)
Kate ~ 20 Rnds (@ 80#)
Des ~ 10 Rnds (@ 75#) / OTM ~ 35 D/U
Oz ~ 10 Rnds (@ 115#) / Working on Power Clean after ~ PR @ 185#!!!
Feidt ~ 8 Rnds (4 @ 155# / 4 @ 135#)
tb ~ 8 Rnds (@165#) / OTM 4 rnds (@7+35), then...7TTB, 7+35, 7TTB, 7+35, 7TTB, 7+35, 7TTB, 7+35
Val ~ 8 Rnds (@105#) / 4 TTB + 25 D/U x 12
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