Saturday, March 4, 2017

170304:

Week 2 of the Open! Remember that 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 17.2

AMRAP 12:
2 Rounds:
 - 50' Double DB Walking Lunge (50/35, 35/20)
 - 16 Toes to Bar (Sc. Hanging Knee Raises)
 - 8 Double DB Power Cleans (50/35, 35/20)
2 Rounds:
 - 50' Double DB Walking Lunge (50/35, 35/20)
 - 16 Bar MUs (Sc. Chin-over-bar Pull-ups)
 - 8 Double DB Power Cleans (50/35, 35/20)

Variations:
Rx (Ages 16-54): 
Men - 50# DBs, T2B, Bar MU / Women - 35# DBs, T2B, Bar MU
Scaled (Ages 16-54): Men - 35# DBs, Hanging Knee Raises, Pull-ups / Women - 20# DBs, Hanging Knee Raises, Pullups
Teens (Ages 14-15): Boys - 35# DBs, T2B, Bar MU / Girls - 20# DBs, T2B, Bar MU
Teens Scaled (Ages 14-15): Boys - 20# DBs, Hanging Knee Raises, Pull-ups / Girls - 10# DBs, Hanging Knee Raises, Pull-ups
Masters 55+: Men - 35# DBs, T2B, C2B Pull-ups / Women - 20# DBs, T2B, C2B Pull-ups
Masters 55+ Scaled: Men - 20# DBs, Sit-ups, Jumping C2B Pull-ups / Women - 10# DBs, Sit-ups, Jumping C2B Pull-ups

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.