Friday 3/10/17

Reminder of our Weekend Schedule:

  • Saturday: 8:00-8:45AM WOD (open to all); 9:00AM CrossFit Games Open 17.3 (briefing will start at 9:10AM!); NO 10AM WOD
  • Sunday: 9:30AM Yoga (special focus on Open recovery); 11:00AM-12:30PM Open Gym with CrossFit Games Open 17.3 Make-Up Opportunity (briefing will start at 11:30AM!)

Visiting CrossFitters from another affiliate, who are looking to do Open 17.3 with us this weekend, please see the instructions at the top of our CF Open page BEFORE arriving at the gym


“Goat Day”

Alternating EMOM for 20′:

Odd Min: Movement 1
Even Min: Movement 2

“Goat” is CrossFit slang for a movement/skill that especially challenges us. Every athlete has different goats. Some popular examples of CrossFit “Goats”: Double-Unders, Toes to Bar, Kipping Pull-Ups, Chest-to-Bars, Ring Dips, Push-Ups, Handstand Push-Ups, Wall Balls, Overhead Squats, Barbell Cycling…

We don’t improve our technique with a high heart rate – that’s what we refer to as “training.” Today’s WOD is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of DUs, we want to practice at a LOW intensity where we can really focus on the mechanics of the hands and the timing of the jump.

Choose TWO “Goats” to work on today, and we’ll alternate between them on each minute (10 minutes total practice for each). You should be working for the full 20 minutes, though again, at a lower intensity and with a CONTROLLED heart rate. This WOD is not scored.


Air Dyne Relay

With class divided into 3 relatively even teams, each team bikes as many calories as possible in 6 minutes, switching athletes whenever desired. Each athlete must get on the bike at least twice.

At the end of the 6 minutes, the two teams with the least number of calories run 400 meters.

Categories: WOD

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