Saturday, February 20th

Have you signed up yet for the 2015 CrossFit Open? There will be Rx’d and scaled versions of each workout, so you can only help the Thorbeckes team by signing up. Sign up here, and after you complete your registration, make sure to join Thorbeckes CrossFits team (you can see everyone who has already signed up here). 

Performance is in red, Competition is in blue

Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

WOD: “Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts 185/135, 225/155 
Rest 3 minutes, and then…
A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans 155/115, 185/135 
4 Bar Muscle-Ups
Rest 3 minutes, and then…
A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats 135/95, 155/105  – from the floor)
8 Toes to Bar
Rest 3 minutes, and then…
A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches 115/75, 135/95
20 Double-Unders
Rest 3 minutes, and then…REPEAT A1 through A4.

The “A” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531