When: Saturday March 17th 4:00-9:00pm
Where: 6927 Mullan Trail Rd.
St. Patrick’s Day is just around the corner! Matt Weaver and Tom Hasslinger are having a Paleo BBQ and wanted to extend an invite to all of our crossfit tribe! Come join us and bring some paleo treats… Meat will be provided! If you have any questions, just post below.
Just like last week, make sure you sign up for a heat before Saturday. Go to the CrossFit Games website and watch the video. Make sure you understand all the movement standards, both for completing the workout and judging others.
If you do the WOD before Saturday, make sure you write your score on the Monday whiteboard so we can verify it. It looks like there will be no Sunday session so make sure you can get it done.
Lets go for another 1st place!
If you’re on the Affiliate Team, it’s your job to know what the workout is, understand the movement standards, etc. You will be required to come to the gym before Saturday and sign up for a heat.
On Saturday, show up at least 20 minutes before your heat starts. There will be an individual warmup posted on the Saturday board, and you’ll be responsible for doing it before your heat. There will also be a few bars of various weights to practice with.
After your workout, you need to do two things:
1) Put your score on the whiteboard so it can be validated.
2) Log into the CrossFit Games site and submit your score before Sunday at 5 (preferably sooner).
An explanation of the workout along with movement standards can be found here.
Warmup:
Shoulder Mobility
Burgener Warmup
Skill:
Snatch Prep
Instructor led, work on pulling positions.
Move into light-medium weight, crisp reps
WOD: “Fiftey’s Nifty”
50 Squats
25 Pushups
50 Squats
25 Double Unders
50 Squats
25 Toes to Bar
50 Squats
Try to go unbroken on the squats.
Gamers- Every 3 minutes hit 20/14 Fast Cals on the Airdyne, do 4 sets.
Or-Work on more snatch tech, foam roll, mobilize.
Warmup: Instructor Led Jump Rope
Skill: Split Squat x 8
TGU x 3
3 Sets
WOD: “Wallball Madness”
Minute 1: 5 Wallballs
Minute 2: 6 Wallballs
Minute 3: 7 Wallballs
Continue as long as possible. Cutoff is 10 minute for Games Athletes, 15 minutes for everyone else. If you miss a minute, sit the next minute out before rejoining.
Warmup:
Arm Cicles/ Tea Cups
2 sets of 15 DB Swimmers/ 15 Scap Pushups
Skill:
4 sets
8 presses with the left hand, on the last press hold the DB overhead and lunge 10 m. Repeat with the right. Ascending weight.
WOD:
Part A: 2k Row
Part B: 1 min on, 1 min off for max reps
Box Jumps
Pushpress 75/45#
Double Unders
Warmup:
Barbell Complex, 3 sets Instructor Led
8 Bent Over Row
8 Front Squat
8 Press
8 Back Squat
8 Good Mornings
Finish Up with 20 Glute Bridges
Skill:
Take 15 minutes to build to a heavy triple on the Deadlift
Between each set, do 10 Toes thru Rings
WOD:
“Russian Fran”
For time 21-18-15-12-9
American Kettlebell Swing 53/35#
Kipping Pullups
Warmup:
Shoulder Mobility
OHS Prep
Skill:
Take 20 minutes to do the following:
Build to a quick heavy overhead squat.
Starting with your heaviest OHS weight, build to a quick heavy front squat.
WOD:
Partners, alternate each round for a total of 20 rounds:
6 OHS @ 95/65#
10 Barbell Straddle Hops
10 Shin to Wrist (2 count)
Make sure you get your scores for Open WOD 12.1 posted to the CrossFit Games site! YOU need to post them for us to validate them; the cut-off is 5 pm!
301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
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