Saturday, March 18, 2017

170318:

Week 4 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 17.4

AMRAP 13:
 - 55 Deadlifts (225/155, 135/95)
 - 55 Wall Balls (20/14, 20/10)
 - 55 Calorie Row
 - 55 HSPU (movement varies by division)

Variations:
Rx (Ages 16-54): 
Men - 225# DL, 20# WB to 10' / Women - 155# DL, 14# WB to 9'
Scaled (Ages 16-54): Men - 135# DL, 20# WB to 9', HR Push-ups / Women - 95# DL, 10# WB to 9', HR Push-ups
Teens (Ages 14-15): Boys - 135# DL, 14# WB to 9' / Girls - 95# DL, 10# WB to 9'
Teens Scaled (Ages 14-15): Boys - 95# DL, 14# WB to 9', HR Push-ups / Girls - 65# DL, 10# WB to 9', HR Push-ups
Masters 55+: 185# DL, 20# WB to 9', 95# Push Press / 125# DL, 10# WB to 9', 65# Push Press
Masters 55+ Scaled: Men - 135# DL, 14# WB to 9', 65# Push Press / Women - 95# DL, 10# WB to 9', 45# Push Press

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.