646 WOD 1-16-17
Take 20 Minutes to find today’s 3 or 1 Rep Max (add 2.5-5kg from last week for 3 or 5kg for 1)
*if you don’t have the 3 in you, then hit a 5kg heavier for 1 rep
50 Calorie Row
40 American KB Swings 32/20kg
30 Box Jumps 30/24
20 Snatches 51/38kg 115/85#
10 Inverted Burpees
646 UPCOMING EVENTS AND SCHEDULE:
Thursday the 12th THE DE-FAT CHALLENGE Begins! Make sure to get pinched!
SAVE THE DATE! Saturday February 4th – 646 MARANA GRAND OPENING WOD AND BBQ!!!!!!!!!
Time to Prepare for the CROSSFIT OPEN AND FRIDAY NIGHT LIGHTS (STARTS FEBRUARY 24TH and goes through the end of March) First Open Announcement is February 23rd!!
“The Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of hundreds of thousands of competitors.
Held mostly in CrossFit affiliates and garage gyms—or wherever you happen to be—the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.
Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country.
Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. ” -Games.crossfit.com