03/16/2016

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

Row 500 Meters

(Do this as the rower becomes available)

30 Single Arm Kettlebell/dumbbell row

20 Weighted Situps

10 half a Man makers

Gymnastics

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 5 strict Pullups

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(If you cannot do a handstand walk yet, do a handstand hold on the wall for 45 seconds)

Minutes 5-6, 11-12 & 17-18:

Hollow Hold x 45 seconds accumulated time

WOD

Metcon (4 Rounds for reps)

Every 4 minutes, for 16 minutes (4 sets), complete as many reps as possible in 2 1/2 minutes of:

5 Burpee Toes to Bar

(perform a burpee, immediately followed by a toes to bar)

Run 200 Meters

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 1 1/2 minutes, and repeat when the clock strikes the next four-minute interval for a total of four sets.

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