03.16.17

Announcements

The CrossFit Open Is Here : Don’t Miss Out
THURSDAY NIGHT OPEN WOD#4 WATCH PARTY : 7:45PM
FRIDAY NIGHT HYPE : 5PM-8PM
————————–
Friday Night Hype is a BYOB and snacks, pizza, etc… come hangout with us, do the workout, and meet some new faces. Invite a friend!!

Riptide CrossFit – CrossFit

WARM-UP

TEAMS OF 2

300m ROW SPRINTS

15sec REST BETWEEN INTERVALS

(Set ROWER to INTERVAL, WITH 15sec REST)

BOX RECORDS:

STEVE + GILBERT 9:40.7

KIP + NAJEEB 9:48.0

Metcon (10 Rounds for time)

300m ROW SPRINTS

15sec REST BETWEEN INTERVALS

(Set ROWER to INTERVAL, WITH 15sec REST)

BOX RECORDS:

STEVE + GILBERT 9:40.7

KIP + NAJEEB 9:48.0

WOD

TEAMS OF 2

– 1 Partner works at a time

– Switch working partner EMOM

– Partner picks up where other left off

20min: Metcon (AMRAP – Rounds and Reps)

– 75 DOUBLE UNDERS or SINGLES

– 10 ALT. DB SNATCHES @30/15

– 10 MEDBALL CLEANS @20/14

– 5 TURKISH GETUPS @30/15db

STRENGTH WOD

Bench Press (12-10-8-6 Increasing weight)