Internal Open Team Bonus Challenge – CFS

Mar 5th, 2017

Category: CrossFit

Internal Open Team Bonus Challenge – CFS

Mel

If you are hoping to complete the Open WOD for the first time or retest please try and come for the 9 and 10am while we have 2 coaches on and we will get you all set up with someone to judge.

Internal Open BONUS Challenge!!
We are running bonus challenges throughout the Open!
Challenge #1 “Rally The Troops”
Task: Come up with a team name and post a team photo to social media (pic stitches of team members are acceptable). Be sure to use the hashtag #cfsinternalopen. The best picture will be determined by participation and creativity.
Deadline: Thursday 3/9 at 8PM
Reward: Removal of your team’s lowest ranking for 17.2 (points adjusted at the end of the open)

Nutrition is at the base of the fitness pyramid. You wouldn’t piss in your gas tank, would you?

The Winter Nutrition Challenge food logging is over!  The retest WOD’s will be in Tuesday classes this week an weigh-ins will be held in classes all day on Tuesday as well as Wed AM, Thursday PM and Friday AM.

Strength
Overhead Squat
2-2-2-2-2

WOD
21-15-9
Back Squat (135,95)
Pull-ups

– 50 Double Unders after each round

Level 2- (115,75), 25 Double Unders
Level 1- (95,55), 100 singles
ADV (155/105), Heavy Rope, C2B

Weekly Strength – Benchmark Schedule

Travel/At Home WOD
5 Rounds
10 Burpees
20 Air Squats
30 Sit Ups