Friday – 170217

170217Ressie

Announcements

  • Outside the Box!
    • This Friday night – Bowling with Coach Sol (come celebrate my birthday with me!)
    • Brunswick Zone – Wheat Ridge (I-70 & Kipling) @ 7:00pm – we have 2 lanes reserved
  • CrossFit Open 2017
    • 5 weeks, 5 workouts, a snapshot of your fitness
    • Year after year we do the Open at WMCF to test our fitness, strengthen our community, and get comfortable with the uncomfortable.  We hope that you join us in making 2017 even more epic than last year!
    • Register for the Open by CLICKING HERE

SWOD

3 sets of:
Bulgarian Goat Bag Swings x 10-12 reps @ 30X1
rest 30 seconds
Side Plank Left x 45-60 seconds
rest 30 seconds
Side Plank Right x 45-60 seconds
rest 30 seconds

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

“Resolution Chipper Re-Test” compare to 170120
10 min AMRAP of:
15 Snatches
20 Deadlift
25 Box Jump Overs
20 Hand Release Push Ups
15 Thrusters
Level 3 – (115/75) (30″/24″)
Level 2 – (95/65) (24″/20″)
Level 1 – (45/35) (16″/12″)

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