03/14/2016

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!

Chickasha CrossFit – Fitness

Warm-up

500 meters of rowing

(Get this done at the first point the rower is open)

then

3 Rounds:

40 Forward Arm Circles

40 Backward Arm Circles

10 Lunges @2011

Strength

Five sets of:

Strict Press x 3-4 reps

(progress by 5% from last weekโ€™s weight)

Rest 60 seconds

Alternating Reverse Lunges x 10 Reps

(At the same weight as your strict press)

Strict Press

WOD

ChickashaCF Benchmark 3 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

5 Strict Handstand Push-Ups

10 Toes to Bar

15 Dips

30 Double-Unders

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