Announcements
Join us for the CF Games Open WODs on Fridays beginning February 24! You may do the workouts during regular morning classes or in the evenings for “Friday Night Lights”. Everyone will be included in the event, but to sign up officially, go to CrossFitgames.com to see how you stack up with your peers all over the world. This is a commitment to challenge yourself.
DFC CrossFit – CrossFit
1 Week to the CrossFit Open 2017!!! Friday Night Lights starting Feb. 24th!!
Conditioning
Today we will split up into 2 groups so that we have the opportunity to judge each other just like the Open. We are learning how to spot flaws in our movements, and then with the help of each other correct them. Grab a partner and let’s do this!
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#
Extra Credit Work
Deficit Deadlift (4 sets to heavy 5 reps)
Stand on 45lb plate
Start moderate around 50% and work up.
Metcon (Weight)
3 Rounds for Quality:
1 Turkish Getup each side AHAP
1 Rope Climb 15ft
Rx+
Legless 15ft
Score is the weight, but this should be controlled. Rest as needed after each round.