TUESDAY WOD January 17, 2017

16
Jan

TUESDAY WOD January 17, 2017

open

 

HAVE YOU REGISTERED YET?!

Register for the 2017 Open

Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games.

Whether you compete for fun, to prove your fitness, to represent your affiliate, or all of the above, the 2017 Reebok CrossFit Games Open is for you. Don’t miss out on the opportunity to be part of this five-week online competition that unites the CrossFit community by bringing together hundreds of thousands of athletes in one all-inclusive competition.

What’s your why?

Registration for the Open begins Jan. 12, 2017.

It all starts February 23, 2017.

Choose CrossFit 580 as your affiliate and then CF580 as your team.

 

 

CrossFit WOD
PERFORMANCE + FITNESS

A.
Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….

B.
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

FITNESS: Alternate between supinated-grip and pronated-grip pull-ups every round.

 

 

BootCamp WOD
INTENSITY

A.
Buy in 20 Pull Ups

-Then-

3 RFT
20 GTO
20 OHWL
20 KB Russian Swings
20 Mountain Climbers
(50 Double Unders/ 100 Singles b/n rounds)

B.
3 Rounds
1 Min Wall Sit
1 Min M.E. Hollow Hold