Thursday Workout: See announcements – Back Squats, Press, Row

1.  Due to the potential for snow overnight, we are canceling the 6 and 7am classes.  Sorry for the late notice, and thanks for understanding!  It could be light, but we want to play it safe in case the roads are slippery in the AM. All other classes will be on a normal schedule starting at 8am.

2.  Reminder that while the CrossFit Games Open is happening (2/26 to 3/30) the 10am class on Saturdays is canceled and we will be running the open workouts during this time! Open workout 15.1 starts this week, and will be released tonight (2/26) at 8pm.  For more information, please re-read this post: Details about the 2015 Open

WOD for 2/26/15

STRENGTH

A1. Back Squat, 3-3-3

A2. One Arm Kettlebell Strict Press, 8-8-8

Notes: A1 and A2 are supersets – do a set of 3 back squats, then do a set of 8 kettlebell strict press on each side. Keep rest intervals to 30-60sec between exercises.

WOD

3 rounds, every 4 minutes (starting at 0:00, 4:00, and 8:00):

  • Row 500m

Notes: Keep the effort at 85-90% if you’re doing the open workout on Friday or Saturday.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the 2015 Open!  We will have a viewing party at the gym tonight!

 

2 Comments on “Thursday Workout: See announcements – Back Squats, Press, Row

  1. Part A) Hang Snatch (15 minutes work up to a heavy single)
    Part B) 15-12-9 Reps For Time:
    OHS 115/85
    Elevated Pushups (feet on your barbell)
    2TB

    HS: 115
    WOD: 4:43 @ 95

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