Team W.O.D. Wednesday 2/21/18


Team W.O.D. Wednesday 2/21/18

CrossFit Open Announcement party and “Friday Night Lights” Info!

Whether you are registered for the CrossFit Open, not interested in completing in in or just want to be a spectator, this is a fun event we will do each Thursday and Friday night for 5 weeks where anyone can participate!

Thursday nights at 7PM, nothing formal, but on the TV in the bleachers we will be airing the release of the Open workout each week.  This will go on during the class, but you are more than welcome, no matter who you are to share this time with others as you watch the announcement and then start strategizing about how to take that workout on, the next day.

Friday Night Lights will then occur that next night, if you rather miss the daily WOD you can come that night at 7:30PM (childcare available 7:30-8:30PM) and either workout with everyone or spectate while others are doing the Open workout! You don’t have to be a registered athlete…   We will running athletes in heats with judges to adhere to CrossFit HQ rules. Supplement Superstores will be their to support us as well!

Each Friday the daily workout will be the Open workout released by CrossFit HQ.  If you are registered to compete and unable to make Friday Night Lights, come to a daily class and be judged OR talk with someone ahead of time to judge you immediately after class or open gym later that week!

Holler with any questions!  Let’s have a great week!

*Coaches consider taking 5 minutes and showing the foot placement and technique of the rope climb, while still finding time to briefly hit the barbell movements.

Team Conditioning WOD – 35 minutes

1 person working at a time, Splitting reps however desired, in teams of 3, complete…

As many rounds + reps as possible in 35 minutes of…

200/150 Calorie Row
75 Overhead Lunge Steps 95/65 R/L=2
10 Rope Climbs (15ft – tape mark)
200/150 Calorie Row
75 Power Snatches 115/80
10 Rope Climbs
200/150 Calorie Row
75 Clean and Jerks 135/95
10 Rope Climbs

*No teammate can do more than 20 calories at a time on the row  

*Only all female teams can take advantage of the 150 calorie row, otherwise 200 cals per team

*Lunges should be stationary

*Scale Rope climbs with 4:1 Rope Pulls OR 10:1 Ring Rows

Post total number of rounds + reps achieved!

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