Announcements
- Sign up for the 2014 CrossFit Open!!! See where you stack up against other CrossFitters! We will be doing each week’s wod together as a TEAM every Saturday at 12pm! CLICK HERE
- Auxiliary work during classes: Official Policy
- During the CrossFit Open, the 12pm class on Saturdays will be replaced by the Open workouts ONLY. If you wish to be judged for the workout (as a participant) you can ask a coach to validate you any other time if you can’t make it. If you plan on doing the Open WODs, I highly recommend you rest on Fridays!
SWOD: TESTING
Back Squat 5 mins to work at sub 65% to prep for:
Back Squat 15 mins to reach your 1RM*
*Allocate time for roughly 7-8 single attempts ONLY. Make a PR your last attempt, and work backwards from there. If you kill your PR, you should have time to attempt 1 more PR lift
WOD
7 min AMRAP
6 Burpee Broad Jumps (6’/4’)
10 RUSSIAN KB Swings
RxA (Advanced)=70/53
Rx=53/35
What does this mean? CLICK HERE