1157: Goodbye 2015

Mikhail

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:

1156: Wednesday 12/30
WOD: NFT 10-1
BW 1/2 DL
2/3 BW push press
T2B
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.
IMG_0704

1155:

14 peeps and only one smilin.
14 peeps and only one smilin.
1155: Tuesday
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!
90 DU
20 thruster
60 DU
10 thruster
30 DU

GA: 30 bb thrusters or air squats and perform SU
10 minutes dedicated mobility work

1154:

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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
burpees
weighted or non weighted lunge steps
Great v ups or abmat sit ups
hang power cleans
push ups
box jumps
wall balls or bb thrusters
KTE or clam shells
3 minute rest then:
1500 m row or 1 mi run
10 minutes stretching

1153: Saturday at 9 with Coach Bobby

IMG_0577

Michael Rafferty is a very consistent performer.

1153: Saturday wrap up 12/26/15
BW: coach led
Open gym
Barbell wod:
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.