17.2.22

17.2.22

Announcement regarding Open WODs:

1 – Please remember… there will be VERY LIMITED judging on Friday mornings. If you NEED to be judged Friday mornings, please let Julie know by either telling her or emailing her at the Bane email AS SOON AS YOU CAN. If you wait to long, I might not be able to accommodate you. First come, first serve for judging in the AM.

2 – Friday NIGHT time slots will open up AFTER THE WOD IS ANNOUNCED AT 8PM.

IF YOU NEED TO BE JUDGED:

Sign up for the time slot that you want!

Please show up with enough time to warmup before your time slot. If you show up late, you probably won’t get judged.

IF YOU DO NOT NEED TO BE JUDGED:

Sign up for the hour long class. We will fit you in when we can within the hour!

3 – WE DO NOT RECOMMEND THAT YOU DO THE WOD 2 DAYS IN A ROW IF YOU ARE SIGNED UP FOR THE OPEN. Take the day off the day before and then come ready to go! Fresh is best for these WODs, TRUST US. You want to be in the best possible condition to get the best score!

4 – Open WOD Contest Rules:

IF you want to participate, the prizes are pretty cool!

Guess the ENTIRE WOD movements correctly for the week and win a gift certificate (GC) to Rogue Fitness!

You do NOT need to guess the reps or the rep scheme, just the movements. But you have to have all of them RIGHT to win.

If no one wins, then the GC will go towards the end.

At the end of the Open, the remaining GC’s that were not claimed will go to the winner who had the most movements correct throughout the ENTIRE 5 weeks of Open WODs.

The entry deadline is 7pm on Thursdays. We will not accept them after the deadline, so get your guesses in before then!

EVERYONE can participate. Only 1 entry per person per week! 

You do NOT have to be participating in the Open to do this.

Questions, ask Julie or Jamie.

Wednesday, February 22

Warmup:

400m Run

20 Air Squats

10 Push-ups

5 Pull-ups

Strength Warmup:

Burgener Warmup

Strength:

Hang Power Snatch

5×3 @ 50%

WOD:

4 RFT

5 Pull-ups

10 Thrusters

20 DU’s

C – C2B,  125/85

RX – Pull-ups, 115/75

S – Ring Rows, 95/65, 60 Singles