February 22 2016 – CrossFit DGA
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February 22 2016

Just a quick reminder and some notes about this week. The next 5 weeks are going to be awesome and we are so glad all of you are along for the ride. February 26 will be our first Friday Night Lights event. If you are competing in the open and for some reason you cannot make it Friday night you will be able to do your workout on Saturday morning. Please let Amanda or D know if you cannot make it on Friday. We will need to arrange for judges to be there Saturday morning  but we need a head count so that we can have the correct number of judges there.

Every week we will have weekly challenges. This week we have 2. The challenges this week are to complete 30 mins of reading everyday and to accumulate 250 burpees. You have until next Sunday to complete the burpees. You may not count the burpees that are done at the gym during your workout or warmup. This of course is on the honor system.

We are looking forward to an awesome 5 weeks of getting better and growing closer with all of you. If you need someone to do burpees with I will be happy to join you. All you have to do is ask

Fitness:

A. Thruster 4 x 4-6 reps rest 2:30
+
14 min AMRAP
10 cal row/AB (you may use the AB if there are not enough rowers)
7 HC 115/75
5 DB Push Press (tough weight)
+
3 sets
10 Side Arches per side
20 Hollow Rocks
rest as needed

**For “A” the weights should increase every set. You should also do 2-3 warmup sets and then do your 4 work sets

 

Competition:

A. OHS 3-3-2-2 rest 3:00
B. PS Tng- Work to a tough 2 for the day rest as needed
+
EMOM for 20 min
1 min- 10 BF Burpee
2 min- 10 PS 75/55
3 min- 40 DU
4 min-1 sled M #50/ F #20

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