WOD Mon. Feb. 25

February 24th, 2013
by:

The CrossFit Open starts next week!
Sign up for the Open here.
Let’s have a great turnout from FTX CrossFit. It costs $20 and will be a lot of fun.
For more details about how we’ll be running the Open go here.
The Open is for everyone. It will be a lot of fun and a great challenge. Regardless of your level it will push you to the next.

Basics Skillwork: SDHP, Push-Press, Ft. Squat, Wall Ball, Wall Ball Sit-up.
Level 1/2: We are one week away from the Open. We will not start a new 4 week strength cycle. We’ll do things a bit different this week to help you all better prepare for the Open. We anticipate that most of the Open WODs will be relatively short, i.e. less than 15 mintues and will involve a limited number of movements per WOD. So, for our level 1/2 members we will be having you do two WODs each day. Basics will spend a longer time on skillwork and then will do only the second WOD.

WOD #1 (Level 1 & 2)
AMRAP 8:00
5 SDHP 95#/65#
5 Push Press 95#/65#
5 Front Squat 95#/65#

WOD #2 (All Levels)
AMRAP 12:00
20 Wallball 20/14# 10’/9′
20 Wallball Sit-ups 20/14#

Standards for the Wallball Sit-up: Feet touching wall. Ball starts on the ground above the head. Perform sit-up holding ball. At top of sit-up throw ball against wall. Catch the ball. Go back to starting position.

Wallballs2

Specialty Classes:
5:30pm-6:30pm – Beginner Olympic Lifting
6:30pm-7:30pm – Pull-up Clinic