Monday 1/25/16

Monday 1/25/16

Reminder: Level 1/2 Test is tonight at 7 pm. If you are planning to test, but have not signed up be sure to do so before you get to the gym. 

Level 3 Test: Saturday, February 6th at 10:30 am

We are exactly one month away from the announcement of 16.1. We are looking for team members, time keepers, and judges. If you’re interested in counting reps (and no-reps), go to games.crossfit.com to take the course. For you non-newbs, you must retake the test each year.

Warmup
Dynamic Athletic Movement

Skill
20 Minutes
All Levels

6 x 5
Overhead Squat
Downdog Push-ups

L3/4 – add weight each set if possible
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Lift
3 x 5 @ 60%
Squat

Levels 0/1
5 x 5
Double Kettlebell Squat

Conditioning

All Levels

Complete as many rounds and reps as possible in 12 minutes:
15 Thrusters
15 Pull-ups

L4 – 100/65, Chest to Bar Pull-ups

L3 – 85/55

L2 – Kettlebells, Jumping Pull-ups if necessary

L0/1 – Kettlebells, Ring Rows

The goal is 90+ reps every 4 minutes.