Are you ready? The 2017 Reebok CrossFit Open registration is OPEN.  To learn more about the Open, click HERE. Just like last year we will be doing our LCF Open workouts on Friday evenings from 5-7pm. More information to follow. The OPEN is for EVERYONE. 

STRENGTH:

Back Squat (15 min)

80%/5
85%/1
80%/5
88%/1
80%/5
91%/1

BeachFit Strength Option:

10-8-6-4-2

20-18-16-8-4

Goblet Squats

Ab Mat Sit ups

:30 sec Plank after each rd

Ex. 10 Goblet Squats, 20 Ab Mat Sit Ups, :30 plank, etc.

WOD:

#trade winds

(18 min Cap)

For time

30-20-10:
Pull-ups
Cals on Assault Bike, Ski Erg, or Rower (If running desired, complte a 300m/200m/Driveway Run)

Directly into…

30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side) (10/side) (5/side)

BeachFit WOD:

30-20-10:
Ring Rows
Cals on Assault Bike, Ski Erg, or Rower (If running desired, complte a 300m/200m/Driveway Run)

Directly into…

30-20-10:
DB Push Press or Push Balls
Jumping Lunges (15/side) (10/side) (5/side)

OPTIONAL OLY WORK:

Snatch

60%/2
65%/2
70%/2
75%/2
(80%/2)4