CrossFit WOD – 2/23/16


The CrossFit Open Kicks off this Thursday at 8pm!

We will be hosting a viewing with the yearly open workout with our coaches beginning immediately after the 16.1 is announced.

We will hold a viewing every Thursday at 8pm of the new workout.

Metcon (No Measure)


-Bear Crawl 50ft

-Hanging L-sit x30 Sec (break up into sets if you have too)

-Weight Plank w/seratus reach

3 rounds

Clean and Jerk (12 Min to establish 1RM for the day)

Metcon (Weight)

Amrap 9

300M Row

90% of C&J Max x2

You will only receive 2 chances each set to hit your C&J. If you miss both lifts the score for that round is 0

If you Hit one and miss the second your score will be the weight for the first lift

Example: C&J weight 100#

Round 1 – Athlete rows 300m make 2/2 on C&J. Score = 200#

Round 2 Athlete Rows 300m Makes 1/2 on C&J. Score = 100#

Total Score for this workout would be 300#