The Calm

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#TBT to last year’s first Open WOD announcement…
The 16.1 CrossFit Open WOD is announced tonight! We will be watching the live announcement at CFBB tonight, so there will be NO 7PM CLASS. After the announcement, our three intramural team captains Ashley, Jessica and Kevin, and Coaches Josh and Alex, will do the WOD together so come cheer them on and get the Open started off with a bang!
Pay attention to the WOD today… If you are signed up for the Open and will need to be judged on Friday, you have the option to do the walk-through instead of the regularly scheduled workout. If you choose to do the walk-through, please do your best to stay out of the way of the class.
If you are not signed up for the Open and want to get a normal workout in, don’t worry we have a workout ready for you!
25 February 2016
WOD, “The Calm”
5 Rounds for time
12 Alternating KB snatches 53/35
9 Pushups
6 Chest to Bar
Start with a 600 meter light jog.
10 minutes foam roll/stretch/mobilize
Then 2 rounds NOT for time
500 meter row @65% effort
1 Snatch 135/95
2 Cleans 135/95
3 Jerks 135/95
4 Thrusters 95/65
6 Chest to bar
7 Toes to bar
8 Wall Balls 20/14
9 Burpees
10 Box Jumps 24/20
***These are suggested weight, but it should be something you can handle and move effieciently with. Scale down if you need to.
***NOT FOR TIME, slow down and work on making every rep perfect.