160215 ~ A Little Family Gathering Today...and a taste of the Open
Happy Family Day!! Can you believe it's already been a year since we moved into our new facility?? Where has all of the time gone? Today's WOD will bring all family members to the table...Everyone Is Welcome! No waitlists today!!
**Special Schedule Reminder**
We will be running 2 classes today only:
10:00 - Fundamentals
11:00 - CrossFit
The Open is coming!! For many of you, it will be your 1st experience completing a WOD with a judge by your side. For some of you....this will be your first time judging your fellow athlete! Today's family WOD will be broken into 2 parts....Part A you are working on your own, your partner will be your judge! Part B - It's a team effort!
***Reminder....this is your last week to sign up for the Open to be eligible for the Canuck Cup! Teams will be picked this Sunday February 21st****
Let's have some fun!!
"13.4....and a little More"
Partner A completes 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135/95#)
6 Clean and jerk
9 Clean and jerk
12 Clean and jerk
15 Clean and jerk
18 Clean and jerk
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Partner B completes 13.4
At 25:00, As a team, both partners will complete:
AMRAP 10 min
3 Burpee Over Partner
6 Box Jump Overs
9 Deadlifts (135/95#)
**One person working at a time. Partner must complete the entire round before tagging out**
Mobilize & Socialize!!
Posted on Mon, February 15, 2016
by Sue Ann Van Damme