SKILL/REST/MAKE UP

CrossFit Open WOD:

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.

WOD:

Five rounds of:

15 Power Snatch 75/55

10 Knees to Elbows

200 meter run

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The Crossfit OPEN starts today. Click HERE TO REGISTER  if you haven’t done so yet.

The WOD will be posted  at 5pm pacific time on the Crossfit Games site.

Saturday’s at 10:00 a.m. will be CF Open WOD time! Can’t make Saturday be sure and talk with Lucas about alternate times. The Free

Saturday Class has been moved to Sunday at 1:00 during the Open.

WOD

“Mary”

AMRAP in 20min of:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups

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WOD:

Back squat 1-1-1-1-1

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The CrossFit Opens starts on February 22nd, sign up ASAP  if you haven’t yet. CrossFit Northern Kentucky will host Open Qualifiers for the 2012 Games at our very own facility. Anyone can compete in the Open, regardless of fitness level or experience. For all of you who are having doubts about your performance and perhaps not being able to do the WODs rx’d…don’t worry! You can scale. This is going to be an all out effort, but we’ll need your help to do it! Anyone can compete and we want you to represent us! Be a part of this GREAT event.

Click HERE TO REGISTER  FOR THE CROSSFIT OPEN.

WOD:

750 meter row

25 Push Press

25 Sit Ups

25 Deadlifts

25 Box Jumps

25 Push Ups

50 Squats

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