"Opening Day...Now Just a Month Away"

*CrossFit Camarillo is moving to a new location...a bigger, better box...yahoo!  We were originally supposed to move over this past weekend, and today was to be our first day hosting workouts at the new gym.  As so often happens, we've been delayed (by a city permit issue), so it looks like we'll be moving about one month from now.  I wrote this conditioning class below for our celebratory first WOD at the new location; we decided to use it today anyway as a way to drum up excitement for the move, which, despite the delay, is really not all that far off.

“Opening Day…Now Just a Month Away"

-new address: 409 Calle San Pablo, #111 Camarillo, CA 93012 

*1st WOD: 40 & 9 rep scheme for 409 Calle San Pablo; 111m Rows for unit #111

-opening day date: 3-30-2015

*2nd WOD: 3 Rounds/ 3 Minutes for month of March; 30 & 15 rep scheme for the 30th day of the month and the year 2015

WOD 1:

30 min. AMRAP -

40 Box Jump (20”/24”)

9 Barbell Burpee + Step-Ups (c: 115/85, p: 95/65, f: 65/45)(20”)

40 Ball Slam (30/20)

9 Barbell Burpee + Step-Ups (c: 115/85, p: 95/65, f: 65/45)(20”)

**EOMOM (“Every Other Minute On the Minute”): 111m Row (@ 2:00, 4:00, 6:00, 8:00, etc.)

NOTE: “Barbell Burpee + Step-Ups” = On-Bar Push-Up + Clean & Jerk + Bk. Rack Step-Up R& L

SCORE = Total Reps Completed (98 reps per round)

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WOD 2:

3 Rounds -

(0:00 - 3:00)(9:00 - 12:00)(18:00 - 21:00)

3 Minutes to Complete: 

30 Double-Under (sub: 30 Lat Bar Hop)

15 Burpee Pull-Up (mod: 15 Pull-Up)

~upon completion of 45 reps, rest remainder of 3 min. set~

(3:00 - 6:00)(12:00 - 15:00)(21:00 - 24:00)

3 Minutes to Complete: 

30 KB Swing - “Russian” (c: 70/53, p: 53/35, f: 35/26)

15 2KB Deadlift (2x c: 70/53, p: 53/35, f: 35/26)

~upon completion of 45 reps, rest remainder of 3 min. set~

(6:00 - 9:00)(15:00 - 18:00)(24:00 - 27:00)

3 Minutes to Complete: 

30 Back Squat (c: 115/85, p: 95/65, f: 65/45)

15 Pendlay Row (c: 115/85, p: 95/65, f: 65/45)

~upon completion of 45 reps, rest remainder of 3 min. set~

SCORE = Total # Missed Reps (negative score)

(Highest Potential Score: 0)

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