Saturday, February 25, 2017

170225:

CF Open Saturdays work a little differently. We will be open for the same hours starting at 9:30am, but instead of starting classes right on the mark for both hours, the heats for the Open WOD will be on an ongoing basis - starting the next heat of athletes once the previous heat has finished and cleared out of the workout area.

Come in, get a great workout in, and cheer for your fellow Homewardians either before or after your turn to go! The more people we have around to pull each other through, the better!

CROSSFIT OPEN WOD 17.1

For Time (20min cap):
 - 10 Alternating DB Snatches (50/35, 35/20)
 - 15 Burpee Box Jump-overs (24/20, 20/20)
 - 20 Alternating DB Snatches (50/35, 35/20)
 - 15 Burpee Box Jump-overs (24/20, 20/20)
 - 30 Alternating DB Snatches (50/35, 35/20)
 - 15 Burpee Box Jump-overs (24/20, 20/20)
 - 40 Alternating DB Snatches (50/35, 35/20)
 - 15 Burpee Box Jump-overs (24/20, 20/20)
 - 50 Alternating DB Snatches (50/35, 35/20)
 - 15 Burpee Box Jump-overs (24/20, 20/20)

Variations:
Rx (Ages 16-54): Men - 50# DB, 24" box / Women - 35# DB, 20" box
Scaled (Ages 16-54): Men - 35# DB, 20" box* / Women - 20# DB, 20" box*
Teens (Ages 14-15): Boys - 35# DB, 24" box / Girls - 20# DB, 20" box
Teens Scaled (Ages 14-15): Boys - 20# DB, 24" box* / Girls - 10# DB, 20" box*
Masters 55+: Men - 35# DB, 24" box* / Women - 20# DB, 20" box*
Scaled Masters 55+: Men - 20# DB, 20" box* / Women - 10# DB, 20" box*
 *All scaled and Masters 55+ divisions are permitted to do step-ups instead of box jumps.

If you are signed up for the Intramural Charity Event, we can scale further to accommodate any athlete. Talk with the coaches who are present and we can make sure you get a great workout.