***DUE TO LOGISTICS, CLASSES MAY RUN APPROXIMATELY 10 MINUTES OVER***
OPEN WOD 22.3
For Time: (12 min cap)
21 Pull-Ups 55+ Jumping Chin-Over Bar Pull-Ups
42 Double Unders
21 Thrusters Ages 16-54 95/65 Ages 14/15 & 55+ 65/45
18 Chest to Bar Pull-Ups 55+ Pull-Ups
36 Double Unders
18 Thrusters Ages 16-54 115/75 Ages 14/15 & 55+ 85/55
15 Bar Muscle Ups 55+ Chest to Bar Pull-Ups
30 Double Unders
15 Thrusters Ages 16-54 135/85 Ages 14/15 & 55+ 105/65
Scaled (Ages 16 – 54)
Scaled (Ages 14/15 & 55+)
Arrive early to warm-up on your own!
3-5 minutes of light jogging or biking
3-4 minutes of general stretching
Inch worm into 10 second plank hold, inchworm into 10 shoulder taps, inchworm into 3 push-ups
8 air squats into 6 alternating lunges
3 cycles of spiderman stretch on each side, 3 cycles of cat cow with wrist stretching, child’s pose with shoulder stretches, table top, 10 mountain climbers
On the pull-up bar: 10 second dead hang into 5 active/inactive, 5 arch/hollow kips, 10 ring rows
With an empty barbell: 2 Jefferson curls, 5 bent over rows, warm-up front rack position, 5 front squats, 5 push press
Spend 5-7 minutes warming up all pull-up variations as well as thrusters with weight.
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Learn more about the Open here!
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Oh gracious, there aren’t enough words to say how I feel about this picture. I knew Paula was a total stud from the first time I met her, but to see her continue to completely dominate throughout her entire pregnancy only confirmed it. This lady is sweet and genuine, but she is also fierce and driven. Paula and Juan are both just truly wonderful people, and I can’t wait to meet their sweet baby soon! That baby will have already done more burpees and run more miles than most adults. All thanks to its bad to the bone mama. So much love for this soon to be family of three!! 🙂 🙂 🙂
Wow! This pic definitely goes down as one of my favorites. Paula and Juan are two great people and an even better couple. I love their spirit and attitude about CrossFit and how they carry themselves. I also admire how what hard workers they are outside the gym. It’s always impressive to see CFHSV folks come log hours at the gym after y’all have logged hours at work. I’m very excited about Paula and Juan’s newest member of the family that’ll be here sooner than later. This couple is an all time favorite and it’s mainly cause of the way they treat each other in the gym. Y’all rock 😊
Oh man… I love everything about this picture! Paula has been throwing down and showing out since the day she walked into the gym! Now that she’s doing every WOD for two, nothing has changed a bit! No doubt she is already setting up that sweet baby for success and I cannot wait to meet this little bundle of joy! Juan is one lucky guy! So excited for these two to become three!
22.3
11:42 rx
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