Daily WOD

Deadlift Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM

* On the final set you MUST get MORE THAN 3 reps

GP WOD:
AMRAP 5
Squat clean 115/75#
Jerk 115/75#

OP WOD:
CrossFit Games Open Workout 11.3
AMRAP 5
Squat clean 165/110#
Jerk 165/110#

Open Special Sauce:
MUs – 3x ME
rest 2 minutes between sets

The CrossFIt Games Open begins two weeks from today with the announcement of the first workout. Our team is growing. I would really like to see more of you registering to participate. I would especially like to see more of the girls signing up. The CrossFit Open is for everyone. New, Old, Good and Great. The Scaled division this year adds a new element and allows even deeper participation from everyone. You can choose each week if you will do Rx or Scaled. This is a great opportunity to test yourself and see where how you compare to last year or establish a baseline to compare to years to come. So sign up, lace up and participate with us!

February 11, 2015

Thursday 02.11.2015

Deadlift Week 2 Wendler 3’s Warm up sets 5 reps […]
February 10, 2015

Wednesday 02.11.2015

EMOM for 8 min Ascending load 1 Hang power snatch+ […]
February 10, 2015

Tuesday 02.10.2015

Press Week 2 5 @ 40% 5 @ 50% 3 […]
February 8, 2015

Monday 02.09.2015

Back Squat Week 2 Wendler 3’s Warm up sets 5 […]