Saturday, March 11, 2017

170311:

Week 3 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!

CF Open WOD 17.3

Prior to 8:00, complete:
3 rounds of:
- 6 C2B Pull-ups (Sc. Jumping Pull-ups)
- 6 Squat Snatches (95/65, 45/35)
Then, 3 rounds of:
- 7 C2B Pull-ups (Sc. Jumping Pull-ups)
- 5 Squat Snatches (135/95, 75/55)
*Prior to 12:00, complete 3 rounds of:
- 8 C2B Pull-ups (Sc. Jumping Pull-ups)
- 4 Squat Snatches (185/135, 95/65)
*Prior to 16:00, complete 3 rounds of:
- 9 C2B Pull-ups (Sc. Jumping Pull-ups)
- 3 Squat Snatches (225/155, 115/75)
*Prior to 20:00, complete 3 rounds of:
- 10 C2B Pull-ups (Sc. Jumping Pull-ups)
- 2 Squat Snatches (245/175, 135/95)
Prior to 24:00, complete 3 rounds of:
- 11 C2B Pull-ups (Sc. Jumping Pull-ups)
- 1 Squat Snatch (265/185, 155/105)
*If all reps are completed, time cap extends by 4
minutes.

Variations:
Rx (Ages 16-54): 
Men - 95-135-185-225-245-265, C2B / Women - 65-95-135-155-175-185, C2B
*Scaled (Ages 16-54): Men - 45-75-95-115-135-155, Jumping PU / Women - 35-55-65-75-95-105, Jumping PU
Teens (Ages 14-15): Boys - 75-105-135-155-185-205, PU / Girls - 45-75-95-115-135-155, PU
*Teens Scaled (Ages 14-15): Boys - 45-75-95-115-135-155, Jumping PU / Girls - 35-55-65-75-95-105, Jumping PU
*Masters 55+: Men - 75-105-135-155-185-205, PU / Women - 45-75-95-115-135-155, PU
*Masters 55+ Scaled: Men - 45-75-95-115-135-155, Jumping PU / Women - 35-55-65-75-95-105, Jumping PU

*Divisions marked with an asterisk are allowed to perform Power Snatch + OHS instead of Squat Snatch.

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.