1/21/2015

1/21

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
Crossfit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Team!  It is time to begin planning for the House Box Off!!!!  Last year you said you wanted it earlier so this year we are trying to make it happen.  The Open begins on Feb 26th and we will have the House Box Off the weekend before on the 21st and the 22nd.  4 Person Teams, two guys and two girls.  It will have the same Wod Wars format so there wont be any scaled division but you can choose your weight and movements for each wod.  Look for the signups at both gyms and get your name down so we can make this a great event!

Speaking of the Open.....  In order to get ready for the big event, we will have an Open Practice on Sundays at 2pm.  We will do Open-esque wods and count and judge each other so we can know what to expect when the reps count for real.  Open to ANYONE that wants to give their best at the open this year.

4 min AMRP
4 Strict PU
8 Deads
Run 100M
A)205/135
B)165/115
C)135/85

rest 2 min

4 min AMRP
4 P Cleans
8 Pullups
Run 100M
A)135/85
B)115/65
C)95/55

rest 2 min

4 min AMRP
4 F Squats
8 Situps
Run 100M

A)135/85

B)115/65

C)95/55

rest 2 min

4 min AMRP
4 Clean and Jerk
20 DU
Run 100M

A)135/85

B)115/65

C)95/55

AAB
Front Squat
1-1-1-1@90%+

2 min AMRP
4 MU
8 Deads 225/155

rest 3

2 min AMRP
4 P Cleans 185/125
8 C2B

rest 3 min

2 min AMRP
4 F Squats 155/105
8 T2B

rest 3

2 min AMRP
4 P Snatch 135/95
20 DU

rest 3

Run/ Row 1000M