25 March 2015

25 March 2015

Who else has sore arms after doing all of those "earth downs" yesterday? Make sure you take some extra time and work in a little bit of additional mobility and stretching today! Ok, lets talk about the Open. This is the FINAL WEEK! In order to celebrate a little early we will be having a little get together at the Box on Thursday night. After the 6:30 class is over I will be hanging out at the gym until the final Open WOD is announced at 8:00pm. If you want to show up and do some additional mobility before the announcement is made that would be fine and dandy with us. 


Kyle was nice enough to volunteer to bring in his projector for us to use. We will see if we can find a wall that Chad didn't crash through and hook that baby up. It should be a good time and we will get to see the 3 different women who have won the CrossFit games in recent years go head to head! Camille (2014 winner), Sam (2013) and Annie (2012, 2011) will be laying it all out on the line in Sin City on Thursday night. 


In order to do a little bit of last minute prep work before Fridays WOD, we will be practicing a couple of movements that MIGHT show up. I emphasize might because we have absolutely no clue what to expect. I believe that it is safe to say that we will be seeing thrusters, burpees, box jumps, rowing or some demented combination of all of those things. 

This is my official prediction:


60 Calorie Row

50 Thrusters (95/65)

40 Burpee Box Jump Overs

30 Thrusters

20 Burpee Box Jump Overs

10 Thursters

Again, this is just what I THINK we might see for 15.5. Not many people actually know what sort of hell is coming our way. Lets just talk about what we will be doing today. For starters, I would like you to watch THIS little video on rowing technique. It is short, sweet and to the point. It is always good to have little reminders on rowing technique. Take 4 minutes out of your day and watch it. NOW! Ok, here is the WOD.

3 Rounds

2:00 Thrusters (95/65)

1:00 Rest

2:00 Calorie Row

1:00 Rest

Your score will be the total Thruster reps + your total Calories that you Rowed. Good Luck!



4 comments (Add your own)

1. Dana S. wrote:
Here's my prediction...

18 Minute AMRAP

50 Thrusters (45/75)
25 Burpee Box Jumps
40 Thrusters (65/95)
20 Burpee Box Jumps
30 Thrusters (85/115)
15 Burpee Box Jumps

AMRAP in remaining time:
Thrusters (115/155)
Ok maybe that's a bit heavy and long. That's what she said. Woof!

Tue, March 24, 2015 @ 9:40 PM

2. Michelle wrote:
Thrusters, and burpees, and box jumps oh my!

(Love your sense of humor Dana)

Wed, March 25, 2015 @ 6:10 AM

3. Dave Castro wrote:

Wed, March 25, 2015 @ 1:21 PM

4. Dana S. wrote:
Dave Castro is reading our blog! LOL!

Wed, March 25, 2015 @ 4:31 PM

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