Make Up Day – Feb 25, 2016

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

1. AMRAP in 11 minutes of: 5 c2b pull ups, 10 power snatches (95/65#), 20 double unders
2. 1 rep max of the complex clean and jerk and hang clean and jerk then EMOM for 7 minutes of 3 hang cleans (80%)
3. Complete 6 rounds for time of: 12 barbell lunges (6R/6L 155/105#), 9 pull ups, 6 handstand push ups, sprint 100m
4. “Helen” – 3 rounds for time of: 400m run, 21 KB swings (53/35#), 12 pull ups
5. EMOM for 15 minutes of 5 deadlifts (225/155#) and 5 burpees
6. Cluster 1 rep max then muscle up work

Open Notes:  The Open starts tomorrow!!!  Dave Castro and his Games staff will announce Open WOD 16.1 tomorrow (Thursday) night at 8:00pm. If you can be at a computer at that time, it’s worth watching live! Link through the CrossFit Games website at games.crossfit.com. The workout that is announced will be our daily WOD on Friday.  (Note: you do NOT need to be registered for the Open to come work out on Friday!) For more info on the Open, and how to participate at ICA, check out this post. You have until Monday 2/29 to register for the Open.

In-House Open Competition: The teams have been picked and are posted below! Every week the top 10 men’s and women’s scores will earn points for their respective teams. (First place male & female = 10 points, tenth place male & female = 1 point.) We’ll give a shout out to the winning team on the blog each week, but of course the real bragging rights belong to whichever team comes out on top after all 5 WODs! Teams should communicate (email, Facebook, etc) to strategize, cheer each other on, and, pick a team name!! (The colors are temporary names.) If you signed up but don’t see your name below, let us know ASAP!

• Team Blue: John W (captain), Nikki K, Jenn, Kenny, Tom S, Pugh, Marissa, Brian W, Lombardi, John M
• Team Red: Nikki W (captain), Erik, Faith, Dan E, Erin B, James, Danielle, Katie S, Robbie, Jimbo, Patrick S
• Team Green: Dave B (captain, not competing), Missy, Murray, Kelly K, Austin, Katie N, Ceil, Andrew, Tanya, Vollmer, Fili