Monday, March 16
announcements
Last open WOD is today! Updated team scores are HERE. Congrats to Team Devils for their big win on 26.2!
Remember, athletes get a big bonus for having completed all 3 WODs, so team scores could shift around quite a bit. Have fun, and congrats on finishing another year of the CF Open!
Heads up, 7:30 am athletes. Ben is out next week on vacation, and I don’t have coverage for most of next week’s classes. I’ve got help on Monday (thanks, Domonique!), but I don’t have a coach for Tue-Fri right now. We’ll keep working on it, but you’ll be able to come in on your own for open gym, or I hope you can visit another class slot and coach! Apologies for this brief inconvenience!
Speaking of Coach Domonique, she just recently completed her Level 2 CrossFit course in Atlanta. Congrats, Coach!
rx
For time:
2 rounds of:
12 burpees over the bar
12 cleans (65/95 lb)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (75/115 lb)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (85/135 lb)
12 burpees over the bar
12 thrusters
Time cap 16:00
Score: Total time
intermediate
For time:
2 rounds of:
12 burpees over the bar
12 cleans (45/65 lb)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (55/85 lb)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (65/95 lb)
12 burpees over the bar
12 thrusters
Time cap 16:00
Score: Total time
beginner
For time:
2 rounds of:
12 burpees over the bar
12 cleans (25/45 lb)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (35/55 lb)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (45/65 lb)
12 burpees over the bar
12 thrusters
– The load is a suggested starting point. If you are completing all the workouts in the
Foundations division, you are free to decrease or increase the load as your skill level allows.
Time cap 16:00
Score: Total time
Skill Work
Rest, stretch, recover.