02/29/2016

Announcements

The OPEN starts Thursday, February 25th! There will be OPEN GYM on Thursdays from 5:00-6:45pm and then we will watch the announcement at 7:00pm and perform the workout together immediately after. This will run every Thursday from Feb 25th through March 24th. Come to participate or watch!
Open Gym is cancelled on Saturday, March 5th. Take a rest day and enjoy your weekend!

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

1 Minute Hollow hold

10 Pushups @ 20×1

10 Mountain Climbers

Strength

Five sets of:

Weighted Pull-Ups x 2 reps

Rest 30 seconds

immediately followed by…

Every 90 seconds, for 12 minutes (8 sets

Two sets of:

5-7 Wide Pronated Grip Pull-Ups

Rest 45-60 seconds

5-7 Pronated Grip Pull-Ups

Rest 45-60 seconds

5-7 Supinated Grip Pull-Ups

Rest 45-60 seconds

5-7 Mountain Climber Pull-Ups

Rest 45-60 seconds

Weighted Pull-ups

WOD

Metcon (4 Rounds for time)

Complete 4 sets for times of:

50 Double unders

400 Meter Run

Rest 2 Minutes (Round up to the next 1/2 minute to make tracking times easier.)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s