Mikhail, You are an inspiration to all of us at CrossFit 2120. We all agree with your determination and focus will be our most improved athlete of 2016. Step up and inspire us to do more in the coming year. Respect, CDM
1157: Thursday 12/31
2 workouts on Thursday at 6am and 12pm only!
Choose one or the other: Cindy or Slick Murph
Happy New Year from all of us CrossFit 2120.
We look forward to 2016 as we all look to improve and enrich our
fitness lives in the coming year.
1156: Wednesday 12/30
WOD: NFT 10-1
BW 1/2 DL
2/3 BW push press
tempo push ups (2/1/0 that is 2 sec down, 1 sec hold at 1″ from bottom and 0 sec to extension)
Run or row to cool down then dedicate 10 minutes to mobility
GA: 7-1 2/3BW DL, 1/4 BW push press, modify v-up or tuck sit, HRPU
Stoners enjoying some post wod time together.
A. barbell cycling
4X5 hang power snatch 135/95/65 rest as little time as possible
5X8 OHS pull from floor and use wt. to remain unbroken
B. 1 RFT
30 thruster 95/65 Please No Ghost rides!
GA: 30 bb thrusters or air squats and perform SU
10 minutes dedicated mobility work
2 blocks away from runs like this!
1154: Monday 12/28/15
WU: Get a good group one going in the box doors down.
WOD: 25 or 50 reps of the following: Find a weight that works for 5 to 10 reps per effort till pause
weighted or non weighted lunge steps
Great v ups or abmat sit ups
hang power cleans
wall balls or bb thrusters
KTE or clam shells
3 minute rest then:
1500 m row or 1 mi run
10 minutes stretching
Michael Rafferty is a very consistent performer.
1153: Saturday wrap up 12/26/15
BW: coach led
1. “Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee
I believe the world record is held by ZA Anderson at 260.