1.31.14 "Open's Prep 13.2"

January 30, 2014
La Familia CFB!

CFB!

La Familia CFD!

CFD!

FITNESS

SKILLZ
Rebounding Box jumps

“Open’s Prep 13.2”
AMRAP 3 Minutes
5 Push Press (115,75)
10 Deadlifts (115,75)
15 Box Jumps (24,20)
Rest 3 Minutes
AMRAP 4 Minutes
5 Push Press (115,75)
10 Deadlifts (115,75)
15 Box Jumps (24,20)
Rest 4 Minutes
AMRAP 5 Minutes
5 Push Press (115,75)
10 Deadlifts (115,75)
15 Box Jumps (24,20)

There are NO box step ups allowed instead of box jumps. Unless you have an injury!!!

COMPETITION

A. WARM UP
5 Rounds not for Time
5 Flat Footed Snatch Hang High Pulls @ 70-80% 1rm Snatch
200m Run

B. METCON
“Open’s Prep 13.2”
3 Rounds
AMRAP 5 Minutes
5 Push Press (115,75)
10 Deadlifts (115,75)
15 Box Jumps (24,20)
Rest 5 Minutes

C. Today’s CORE

EXTRA CREDIT

CORE
3×20 Reverse Hypers on GHD

ENDURANCE
(Thur , Fri or Sat)
Row 3 x 1000m
rest 3 Minutes

ANNOUNCEMENTS

SIGN UP FOR THE OPEN’s
We want you!!! All athletes interested in joining the OPEN’s can sign up now. Once you register then you must choose an affiliate and then choose a TEAM. If you Train for the CFB Competition team then you will pick CrossFit Bridgewater as your affiliate and TEAM. Here is the Link: games.crossfit.com

Saturday February 1st
Dodeball Fundraiser for the American Lung Association
@ CrossFit Dartmouth
Starts at 12pm
Teams of 6
$10 per person
at least one female per team
ages 13+
All proceeds will benefit the American Lung Association through the City Cats Climb

Thursday February 6th
Yoga with Kathleen @ CFB
This Yoga Class will be at 5:30pm
It will be a trial class and this time may stay or change in the future. During this Yoga class there is NO OPEN GYM. Please be respectful to the class when leaving and arriving that day.

The class is included in your unlimited membership. If you do not have an unlimited membership then UPGRADE today or the cost will be $7/class. Upgrading will only cost $25/month and you will also be allowed up to 3 more days of CrossFit per week. It’s a no brainer!

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Open s 13.2
    Tim 2+16, 3+5, 4
    Joe 2+15, 3+2, 3+18
    Scott (newbie) 2+6, 2, 1+ 25

  2. Big Sexy Reply

    (3) % min AMRAPS with 5min rest between each

    1. 4+10
    2. 4+6
    3. 4+6

    Warm up and Core done

  3. neon joe Reply

    2+22 ,3,4 I need a nap

  4. Don E Reply

    2 + 14 @ #105
    2 + 26 @ #95
    3 + 17 @ #95

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