22
Feb

Friday 2/23/18

By: Crossfit Inner Loop Leave a Comment

WOD

AMRAP 22′:

400m Run
10 Strict Dips
500m Row
10 Pistols (5 per side)

Scale Dips & Pistols in a way that the 10 reps are challenging but allow fullest ROM

21
Feb

Thursday 2/22/18

By: Crossfit Inner Loop Leave a Comment

The Open is here! The first workout (18.1) will be announced Thursday night live on games.crossfit.com. We kick things off at CFIL at 9AM on Saturday – be there! 

*There will be a short WOD (8:00-8:45AM) offered this Saturday morning for anyone not participating in the Open*

CFIL Intramural Open


WOD

“Tune-Up”

The focus here is high-quality and efficient movements (no score to record). You choose the effort level, but scale number or weight/height as needed so that you can maintain focus on movement quality.

Alternating EMOM 20′ (4x through – start on any station, rotate in order):

1- 14 Unbroken Wall Balls (20/14 to 10’/9′)
2- 12 Calorie Row
3- 10 Burpee Box Jump-Overs (24/20)
4- 8 Handstand Push-Ups (Strict or Kipping – you choose) (or Box HSPU or Seated DB Press)
5- REST

Cash-Out

5 Min. Group Stretch — Coaches’ Choice