CWOD Partner WOD Teams of 2 150 WB (20/14) 150 Situps 150 HPC (95/65) Run 400m ea

SWOD Find 5 RM Back Squat MARK THIS NUMBER DOWN FOR YOUR RECORDS. WE WILL BE USING THIS NUMBER FOR OUR STRENGTH PROGRAMMING OVER THE NEXT FEW WEEKS! CWOD 2 Rounds AMRAP 3 3 Snatch (135/95) 5 Burpees 7 HSPU Rest 3 minutes

CWOD Open Workout 11.2 AMRAP 15 9 Deadlift (155/105) 12 pushups 15 Box Jumps (24/20) MARK THIS SCORE DOWN FOR YOUR RECORDS TO COMPARE TO LATER! SWOD Bar MU/Pullup work

SWOD Row 500m for time MARK THIS TIME DOWN FOR COMPARISON LATER! CWOD AMRAP 8 20 WB 20 Burpees

Congratulations to you all for completing the open! I hope you had fun! The open typically makes you realize what you may need to work on. Please feel free to come and talk to me or Cass about the goals that you may be thinking about. Let us help you to become better for what you want! This is the start of a benchmark week for us. I want you to write all of these times down as we will be testing them again in 4 weeks to see how a strict paleo diet improves your performance. A

This is the last open workout for the year! Remember that you are welcome to perform this workout at CFBA in the morning, but we will be doing this workout at CrossFit Abilene in the evening. Come join us, have fun, meet new people and see what you can do with a whole new group pushing you! It will be a lot of fun! Food and beverages after! We will also do this workout on Saturday morning as well, if you would prefer to do it then. I love you all and am so proud of the work t

CWOD EMOM 16 1: Run 200m 2: Row 200m 3: 50 DU 4: 15 situps

SWOD EMOM 6 Hang Snatch + Power Snatch + Overhead Squat CWOD 10 RFT 7 Wall Balls (20/14) 5 Handstand Pushups 3 Ring Dips

SWOD Ring Muscle up transitions CWOD 3 RFT Row 500m 10 Thrusters (115/75) Rest 2 min between rounds

This is the last week of the open! Let's have some fun this week and finish strong! SWOD 3x400m run at 80% The goal is to get the same time each round. Rest 2 min b/w rounds CWOD AMRAP 10 7 Clean and Jerk (135/95) 7 Pullups