Monthly Archives: November 2016

1462:

Noon Crew welcomes Shakha into the 2120 crew!!! 1462: Tuesday 11/22 STRENGTH: 5x10m db walking lunges wod: Tabata push ups DU Squats sit ups strict pull ups (focus on a a consistant #)

Category: WOD

1461:

Thanksgiving week hours: Monday, Tuesday normal schedule. Wednesday – 5:15am,6am, 8am, 12pm, 4:30pm Closed Thanksgiving Day, Friday – open gym 8am to 11am, CrossFit class 9am, 10pm Saturday – open gym 8-10am CrossFit class 9am. 1461: Monday 11/21 STRENGTH: DL – 6X2 CLIMBING wod: 21 15 9 Power clean 115/75 OTBB T2B

Category: WOD

1460: Saturday

1460: Saturday wrap up BW: 10 rounds 12 abmat sit ups 10 push ups 200 m run Scale: 6 sit ups, 4 push ups, 200 m run X10 Barbell conditioning: 4 RFT: 10 Thrusters, 135/95 15 TTB

Category: WOD

1459:

Austin’s version of increased work capacity over the open Atlantic seas. I will publish the selfie out to sea next week. 1459: wod: FT 20 C&J 135/95 800 m run 15 f. squats 135/95 12 pull ups 100 DU 12 pull ups 15 f. squats 800 m run 20 C&J

Category: WOD

1458:

Are we going to the Games no! 2120 athlete Kevan Carmen puts his fitness to work in some head high + surf in Fiji last week. 1458: Thursday 11/17 STRENGTH: 3X10 close grip b. press (climbing) 2×5 b. press (1sec. tempo pause at chest) wod: 75 wall balls (12 min. cap) 5 burpee buy in… Read More »

Category: WOD

1457:

1457: Wednesday 11/15 Skill/Practice: EMOM 10 – find a wt. that works for you to go unbroken for all ten rounds. 2 power snatch 2 OHS Wod: 20 minutes Practice – no measure 5-10 strict, kipping, butterfly or C kip, chins, CTB etc….. 5-10 HSPU, kipping or strict, wall walks or handstand walking for 10… Read More »

Category: WOD