WOD for 29 MAR 2016

0500 and 1130 at Fredericks Gym


Congrats! The Crossfit Open is OVER! So a whole nother year until the next one. Our next target on the very soon list is the Festivus Games. If you want to do it and haven’t registered for it go ahead and register at Festivusgames.com. The host is Crossfit Metanoia. Make sure you sign up under CF 89 though since Metanoia is hosting it but we are still your group.

If you are on the fence about it just go ahead and sign up! Yes I know it is not free or even $20 but I have a ton of great memories from it and it was really fun. If you have no intention of doing it be sure to stop in and support the athletes on 16 APR. It certainly helps a lot when you are slinging Bells like a tale as old as time and you have the tea kettles singing for you from the sidelines.

Here is a meme dedicated to Ryan wanting to fight the barbell during 16.5.





Let us lift heavy things up and put them back down.

Snatch Deadlift 2 x 3 @ 80%, 2 x 3 @ 85% (Use your snatch weight not your deadlift weight)

Press 5RM; 4 x 5 @ 90% of 5RM

6 Rounds:

10 Box Jumps (24/20″)

10 GHD Situps

5 Muscle Ups or 10 Ring Dips

rest 5 min then:

Dumbell Row 5 x 8/arm



Festivus Gamers:

Death by SDHPs

Starting at Minute 1 do 1 SDHP at 115 at Minute 2 do 2, minute 3 do 3, etc etc until DEATH (run out of time)

wait 5 minutes

30 Hang power cleans at 115 (fewest sets possible)

wait 5 minutes

30 S2OH 115 (fewest sets possible)

2 thoughts on “WOD for 29 MAR 2016

  1. So got to round 13 of every minute with the SDHPs, did 3 sets of ten for the hanging cleans and I was pretty tight and sore I wanted to break the over heads in 5 reps but that didn’t work. Lisa I sent you the videos of Aaron ding on 16.5.

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