Friday, January 12, 2018

Thursday, January 11, 2018
January 10, 2018
Saturday, January 13, 2018
January 12, 2018

Friday, January 12, 2018

Announcements:
The Lurong Challenge begins next week!
Barbell Clinic with Bronco 1/19 at 6:30 ~ “Snatches”
…Please sign up in RhinoFit ⇑
“16” Club reminder… try to get 4 workouts per week this month!!!
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Warm-up:
With a running clock set for 18 minutes spend 6 minutes on each:
1. Cross-over Symmetry
2. Run 200 meters + 30 dynamic calf stretches
10 PVC pipe presses
10 PVC pipe pass throughs
10 sit-ups

10 box step-ups or jumps
3. 10 dynamic supine scorpion
10 prone supine scorpion
Foam Roll

Skills:
Toes to Bar 
Anchored Toes to Rig
The Push Press

WOD:

CrossFit Games Open 12.3 (Rx)
Complete as many rounds and reps as possible in 15 minutes of:
15 Box jumps, 20/24″ box
12 Push press, 75/115#
9 Toes-to-bar

Masters 55+ (Rx)
15 Box jumps or step-ups, 15/20″ box

12 Push press 45/65#
9 Toes-to-bar

Scaled
15 Box jumps or step-ups, 15/20″ box

12 Push Press 35/55#/or Push-ups, modified as needed
9 Anchored Toes to Rig

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig 
Foam Roll

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