W.O.D. – Workout of the Day

Announcements:

• FRIDAY NIGHT LIGHTS AT MIRAMAR THIS WEEK!
  • What is the CrossFit Open?

WOD
AMRAP 14min
15 Russian Swings (70/53)
50m Pinch Carry (25/15)
200 run

Announcements:

• FRIDAY NIGHT LIGHTS AT MIRAMAR THIS WEEK!
  • What is the CrossFit Open?

External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M

SWOD Week 3: Clean and Jerk Progression (18 min)
3 Cleans and 1 Jerk x 2
2 Cleans and 1 …

Announcements:

• FRIDAY NIGHT LIGHTS AT MIRAMAR THIS WEEK!
  • What is the CrossFit Open?

Shoulder Opener 3×3-5 reps in each position

SWOD (18 min):
A1) Serratus Anterior Activation 3 x 8-10
https://www.youtube.com/watch?v=hyfb9x7VJWE
A2) ½ Kneeling Landmine Press 3 x 8-10 …

Announcements:

• FRIDAY NIGHT LIGHTS AT MISSION GORGE THIS WEEK!
  • What is the CrossFit Open?

External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M

SWOD: Week 3 Back Squat* (16 min)
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your …

Announcements:

• FRIDAY NIGHT LIGHTS AT MISSION GORGE THIS WEEK!
  • What is the CrossFit Open?
• Schedule changes:
  • Miramar: 5am nonstop no longer offered, Sat 8am now a WOD, no more intro class, use free week instead
  • MG: Thursday 5pm is Nonstop

Announcements:

• FRIDAY NIGHT LIGHTS AT MISSION GORGE THIS WEEK!
  • What is the CrossFit Open?
• Schedule changes:
  • Miramar: 5am nonstop no longer offered, Sat 8am now a WOD, no more intro class, use free week instead
  • MG: Thursday 5pm is Nonstop

Announcements:

• FRIDAY NIGHT LIGHTS AT MISSION GORGE THIS WEEK!
  • What is the CrossFit Open?
• Schedule changes:
  • Miramar: 5am nonstop no longer offered, Sat 8am now a WOD, no more intro class, use free week instead
  • MG: Thursday 5pm is Nonstop

Announcements:

• FRIDAY NIGHT LIGHTS AT MISSION GORGE THIS WEEK!
  • What is the CrossFit Open?
• Schedule changes:
  • Miramar: 5am nonstop no longer offered, Sat 8am now a WOD, no more intro class, use free week instead
  • MG: Thursday 5pm is Nonstop

Announcements:

• FRIDAY NIGHT LIGHTS AT MISSION GORGE THIS WEEK!
  • What is the CrossFit Open?
• Schedule changes:
  • Miramar: 5am nonstop no longer offered, Sat 8am now a WOD, no more intro class, use free week instead
  • MG: Thursday 5pm is Nonstop

Announcements:

• Join us for the kickoff of the 2018 Open and Friday night lights!  We start off on Feb 23 with Miramar! Uptown and Mission Gorge will be closed at 5pm to allow funneling to Miramar CLICK HERE for the