Thursday 3/24/16

CFIL’s CrossFit Kids do their version of 16.4!

***Weekend Schedule Updates***

Friday, March 25: Open athletes may perform Open WOD 16.5 during the 4:30pm WOD (previous weeks limited make-ups to Sunday or Monday only)

Saturday, March 26: Last Saturday Open WOD 16.5 — gym opens 8:45am, Athletes Briefing 9:10am. Celebration potluck at the gym immediately following the WOD — all members & guests are welcome! Comment in the Facebook group if you’re coming and what you plan to bring! 

Sunday, March 27: Open Gym 10:45am – 12:15pm (please note the earlier end time if you are planning to attend).


20 minutes to superset 5 Deadlift and HSPU sets as follows:

Deadlift (5×5 ascending)

5@ 50%, 60%, 70%, 75%, 80% of 1RM OR ascending to a moderately heavy weight. All reps lowered to the floor with control.

Strict Handstand Push-Ups (5xMax Effort or 5×5 progression)

May use 1-3 ab mats to scale strict HSPUs or perform an appropriate progression movement (examples in Wodify)

Conditioning – Partner WOD

Partner 5k Row for Time (TIME CAP: 24 MINUTES)

Partner A: 200-300m row
Partner B: Plank Hold

Partner A may only row while Partner B is actually holding a plank. Switch every 200-300m.

Record finish time as displayed on the rower monitor. If you don’t make the time cap, record 24:00 and note the number of meters rowed.

Categories: WOD

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