Motivation Monday!

Announcements

The 2016 CrossFit Games Open starts this Thursday night with a live showing on weeks 1 WOD. This year we will be hosting all Open WODs during our Friday Night Lights every Friday night starting at 6:00pm. We will have a sign up sheet available on Wednesday for people to sign up in for a time that best fits them. We will not be judging the Open WODs during class times,ONLY during Friday Night Lights or other time offered. If you haven’t signed up for the Open you still have all week to get signed up. This is a great time to experience the CrossFIt Community at its best.

CrossFit Denham Springs – CrossFit

Metcon (No Measure)

Pre-WOD work (not the warmup)

Y-T-W’s (on the rings)

3 sets of 5-8 reps

Movement should be a controlled movement. No swinging or catapulting yourself up.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Ladies weight is 55# for SDLHP and Push Press and 14# wall ball to a10ft target to be RX.

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