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Check the URL for errors.2120 would like to thank everyone that made our BBQ & Open 15.5 wod a very special evening. Great food, great friends and one terrible workout. Proud of you 2120 for your participation in this years open. Last I checked we were just off the mark for making regionals. It is not how many reps we had but the commitment show up every week and go hard. Thanks again and we will see in the box Monday for another good one. Not necessarily a “Hero” but it does represent the Navy and it’s officer’s in a special way.
Max rounds in 3 minutes of:
- 3 Power cleans 135/95
- 6 Push ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
STRENGTH: 1 Max efffort DH pull ups// then 4X70% 1RM GA: we encourage you to drop down to that next size band.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
All of us a CrossFit 2120 are please to announce Patricia Lee is bringing her talents to CrossFit 2120. Patricia as D.O.O will play many roles within our gym. Not only will Patricia bring Dan up to speed in this 21st century but her ability to bring us closer together as a community by planning box parties and other events. In addition to the Admin role Patricia will also be coaching class times during the week. I am personally very excited to have Patricia help me but ultimately make our box better in many areas in which we can improve. See you on Monday. CDM
Evo 1- 10 squats, 5 push ups X 10
Evo 2 – max effort DHPU (3) attempts. If you use band? Drop down a size.
Evo 3 – 10 buckaroo wall balls, 12 lateral over the med ball jumps. X 6 min.
STRENGTH: 2 heavy thruster 2 CTB x 5min
15.1 & 15.1a available all class times ending after the noon session.
WU: Get familiar with each exercise then set up.
WOD: 4 minute efforts X 4 rounds – rest only after rd 3
- 4 minute 1: 4 SPU, 8 strict push up, 12 squats
- 4 minutes 2: 8 kb comp swings, 8 goblet squats, 100m run
- 4 minutes 3: 6 DL@bw, 4 OTBB
- Rest 3 minutes
- 4 minutes 4: 2 4 6 8 10 12…… GTO BW, TTB
STRENGTH: Buddy carry relay 8X50m
A. Press 4X3@70%
B. 6 minute EMOM
- 3 power clean 2/3 BW or BW?
- 20 squats
Rest 3 minutes
C. 12 minute Amrap
- 6 DL (same load from PC)
- 4 OTBB
- 18 DU/30 SU
D. Mobility 10 minutes , hamstring/hip
GA: Lighten up. Do not go heavy only to have your coach scale you down. Start light and get approval to scale up by your coach. CDM
WU: Hello Bobby
WOD: Make up Friday or:
Cindy: 20 minute Amrap
- 5 pull ups
- 10 push ups
- 15 squats
or you can just go open gym time.
December 22 and 23 regular schedule – Teen class 10am (kat)
December 24 – 6, 8, 9am Teen class – 10am (kat)
Dec. 25 – CLOSED (Christmas Day)
Dec 26 6am 9am 12pm and 5pm
Dec. 27 – 9am (Saturday)
Dec. 28 CLOSED (Sunday)
Dec. 29, 30 6am 9am 12pm 5pm
Dec. 31 6am 9am 12pm
Jan. 1 CLOSED (New Years Day)
Jan. 2 6am 9am 12pm 5pm
Jan 3. 9am (Saturday)
Jan. 4 CLOSED
Jan. 5 Standard schedule
WU: run 350 / rowing relay w/partner – 10 minutes
Mobility: 5 minutes
WOD: 20 minute AMRAP (each run will ct. as (1) rep.
- 3x rounds of – 4 pull ups/8 push ups/12 squats
- 200 m run