Archive for February 21st, 2012
CrossFit Open
Tuesday, 21 February 2012 23:53
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The CrossFit Open
The first W.O.D. of the CrossFit Open will be announced tomorrow at 8pm!!!
Once a week we will have a night where everyone can complete the workout, cheer competitors on and build the En Fuego Community. Please bring a dish to share and a beverage of your choice. En Fuego will provide beer and wine too!
Once we know the workout, we will schedule heats (on the whiteboard). Please sign up for your heat A.S.A.P. Each heat will have an “estimated” start time. All athletes are in charge of warming up and setting up equipment during the Open.
Coach Laine will be in charge of the CLOCK!!!
If you are unable to attend the main weekly event, you may complete the W.O.D. on Fridays during make-up/class times. All workouts must be validated for proper movement/technique. You will be assigned a judge. Workouts will be posted Wednesday evenings and you will have until Sunday to post your score on the Games website. Please let Pete or Jen know if you are unable to complete your W.O.D. on Friday or during the main weekly event and arrangements will be made to get it done!!!
W.O.D.
Tuesday, 21 February 2012 21:11
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Met-Con:
Kettlebell Swings
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Double Unders
5, 10, 15, 20, 25, 30, 35, 40, 45, 50
Cash-Out:
1 Mile Run For Time!
*Complete 1 kettlebell swing and 5 double unders, 2 kettlebell swings and 10 double unders…continue until you complete 10 swings and 50 double unders. HAPPY BIRTHDAY APRIL!!!! In her honor, complete a 1 mile run after the W.O.D.
Tuesday, 21 February 2012 07:35
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Sparks
Warm Up:
3 Minute AMRAP
-20 Jumping Jacks
-2 Forward Rolls
Skill:
KB Swings
W.O.D.
21-15-9 or 15-12-9
=KB Swings
-Sit-Ups
-Tuck Jumps
Game:
Freeze Dance
Tuesday, 21 February 2012 07:31
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Sparks
Warm Up:
Sled Drag—–10 Squats——Sled Drag——Walking Lunges
Skill:
Dip, Shrug
W.O.D.
-10 Dip, Shrug
-10 Jump Rope
-1 Cone Sprint
*3 Rounds
Game:
Farmers and Lumberjacks
Flames
Warm Up:
-Sled Drag—–10 Squats——Sled Drag——Walking Lunges
Skill:
Hanging Cleans
W.O.D.
-10 Dip, Shrug
-10 Jump Rope
-1 Cone Sprint
*3 Rounds
Game:
Farmers and Luimberjacks
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