Announcements
CROSSFIT OPEN THURSDAY NIGHT FEVER!
22.1 THURSDAY 2/24
22.2 THURSDAY 3/3
22.3 THURSDAY 3/10
THE 1 ST HEAT STARTS AT 4:30pm UNTIL THE LAST ATHLETE FINISHES. 4-6 ATHLETES WILL GO AT ONCE DEPENDS ON WOD AND JUDGE SITUATIONS.
*IF YOU CAN’T MAKE IT ON THURSDAYS, YOU CAN DO OPEN WOD ON FRIDAY OR SATURDAY. IF YOU NEED TO DO IT ON SUNDAY, PLEASE LET SUNG KNOW
CrossFit Juke Joint – CrossFit
CROSSFIT
A: Metcon (Time)
With a Partner
For time,
7 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
6 rounds of ‘Cindy’
2 rounds of ‘DT’ (70/50 kg)
5 rounds of ‘Cindy’
2 rounds of ‘DT’ (155/105)
4 rounds of ‘Cindy’
2 rounds of ‘DT’ (155/105)
3 rounds of ‘Cindy’
2 rounds of ‘DT’ (155/105)
2 rounds of ‘Cindy’
2 rounds of ‘DT’ (155/105)
1 round of ‘Cindy’
2 rounds of ‘DT’ (155/105)
1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads
(40min)
HOME WOD
Do one of the home wods from this week
KICKBOXING
1: Metcon (No Measure)
Combo Pt. A
2- Double Step Low Kick -1- 2
Combo Pt. B
Lead Body Kick – Drop down 2- 3- Rear Body Kick
Kicks/Strikes
In-out crescent kick
Front Hook kick
Back Hook kick
2: Kickboxing Pt. 2 (No Measure)
4 rounds of 2min ON/1min OFF
Round 1-Combo Pt. A
Round 2-Combo Pt. B
Round 3-Kicks/Strikes
Round 4-Combo Pt. A+B
3: Metcon (No Measure)
Self Defense