Monthly Archives: February 2016

1207:

1207: Tuesday 3/1/16 1. Conditioning 3 RFT: Row 500m 12 Burpees 21 Box Jumps, 24/20 2. Conditioning EMOMx10: Odd: 10 TTB Even: 10 Thrusters, 95/65 (no ghost rides) STRENGTH/SKILL: 2×3 hang power snatch 2×3 hang squat snatch 2×3 squat snatch below knees 5×1 squat snatch GA: catch all lifts in 1/4 position then OH squat… Read More »

Category: WOD

1206:

1206: Monday 2/29/16 Last chance for 16.1. EMOM x 21: Min 1: 200m Run Min 2: 15/12 Calorie Row Min 3: 7 Power Cleans at 135/95 + 30 Double Unders STRENGTH: 3X5 b. sqaut @ 80% // 3X5 f. squat @ 55% b. squat Reminder: YOU have to submit your own score on the Games… Read More »

Category: WOD

1205: BW or 16.0

1205:Saturday 2/27/16 BW or 16.1 For time: Row 500 meters 50 GHD sit-ups or abmat sit ups Row 1,000 meters 30 GHD sit-ups Row 2,000 meters 20 GHD sit-ups Open gym time

Category: WOD

1204: 16.1

Here it is: 16.1 WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Note: Due to the size of our box we likely all cannot perform the walking lunges.… Read More »

Category: WOD

1203:

1203: Thursday 2/25/16 Sign up Thursday and get going on Friday. We do reccomend you have been training CrossFit for at least 3 months or 60 sessions under your belt before you commit to the next 5 weeks. If you are signed up for the open and you want to come in and work on… Read More »

Category: WOD

1202:

1202: Wednesday 2/24/16 20 minutes – no measure. develop skill before intensity for this one. 2 hang squat snatch or power clean – Load – athletes choice? 4 C2B pull ups, strict or kipping 3 kipping T2B 5 3U/ 10 DU or 20 SU jog 100m STRENGTH: b. squat 6×3@80%

Category: WOD