WODs for Friday 2/24/12

The CrossFit Games have arrived!!!!

Every Friday Arenal Fitness will program the CrossFit Games Open WOD for the regularly scheduled CrossFit classes.  The WODs are scalable for everyone to participate even if you are not officially competing in the games.

 

KB Class WOD: Every minute, on the minute, for 16 minutes, perform:

3 Dual Cleans if possible. If not, alternate arms each round 6 Power Swings

CF Class WOD: CrossFit Open: WOD #1 Complete as many reps as possible in 7 minutes of: 

Burpees…Burpees…Burpees…Burpees…

then…

Strength Work: Overhead Squat 3×3

Workout 12.1

Complete as many reps as possible in 7 minutes of: Burpees This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.  

Movement Standards

Burpee At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes

The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made. If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed. [gallery orderby="post_date"]]]>