March 3, 2016

Thursday

ANNOUNCEMENTS:

If you would like to complete the Open WOD today we will be judging Open Athletes at 6PM every Friday night.

We will be doing to The CrossFit Open WOD every Monday.  Anyone wanting to do it Friday night can meet others at 6pm every Friday to do the Open WOD.

You will notice a new piece it the programming, called MODWOD.  MODWOD is designed for our members who are just out of foundations and for our members that have been with us for less than 3 months.  If you have been a member longer than 3 months you can disregard.  The purpose of MOWWOD is to help new members ease into our traditional programming. 


MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x 10 Push Press (Coach helps pick weight)

METCON: 

AMRAP 12:
5 Ring Rows

50M Shuttle Sprint

10 Air Squats

50M Shuttle Sprint

EXTRA CREDIT:

ROMWOD

and/or

4 x 30 sec plank holds


TRADITIONAL PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x 10 Push Press @ 60%

METCON: 

AMRAP 12:
5 Pull-ups

50M Shuttle Sprint

10 Jumping Squats

50M Shuttle Sprint

EXTRA CREDIT:

ROMWOD

and/or

4 x 20 sec Handstand holds

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