14 March 2014

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PLEASE NOTE:  We will be running Open WOD 14.3 tomorrow for our Open Athletes.  Since the WOD includes heavy deadlifts, I would encourage all of our CFL Open Athletes to come out to CFK to do the workout where dropping will not be an issue.  We will run the workout during all scheduled classes tomorrow as well as a make-up on Sunday during open gym.  In addition, we will offer an extra hour of classes at CFK tomorrow from 6:30 to 7:30 p.m. for anyone who wants to come out from either gym to do the WOD.  If you are not competing in the Open at CFL, there will be a slightly modified WOD at CrossFit Liberation. 

 

CrossFit Liberation (Non-Open Athletes):

AMRAP:  8 Minutes

  • 10 Deadlifts (135/95)
  • 15 Box Jumps (24/20)

 

CrossFit Liberation/CrossFit Kingstowne (Registered Open Athletes)

AMRAP:  8 Minutes

  • 10 Deadlifts (135/95)
  • 15 Box Jumps (24/20)
  • 15 Deadlifts (185/135)
  • 15 Box Jumps
  • 20 Deadlifts (225/155)
  • 15 Box Jumps
  • 25 Deadlifts (275/185)
  • 15 Box Jumps
  • 30 Deadlifts (315/205)
  • 15 Box Jumps
  • 35 Deadlifts (365/225)
  • 15 Box Jumps

 

CORE: 

50 Hip Extension Leg Raises

 

Mobility:  

Pre-Squat Hip Opener