18.1

WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

Please note: We currently have (1) pair of 50lb db’s and (1) pair or 35lb db’s. These are also steel dumbbells they cannot be dropped on the flooring. We will work on providing more db’s for our athletes that have signed up for the open.

If you have signed up for the open you have till Monday at 5pm to submit your score. We do encourage anyone signed up use open gym time or Friday night to come in to perform the wod in waves.

If you are not signed up for the open no problem this is still a solid workout and we encourage that you have a go. Please do not hesitate to use the scaled option make no mistake these workouts still pack a serious punch.

Good Luck and Have fun with it.

1836:

1836: Thursday 2/22
STRENGTH: b squat 5 5 3 3 2 2 climbing
wod: 24 16 12
push ups
abmat sit ups
squat jacks
db push press 20/15
kb swings 35/26
v-up

1835:

Get out and support our very own Grayson Adams and his crew at the BellyUp Wednesday night.

1835: Wednesday 2/21
STRENGTH: Superset the following
push press 5 5 3 3 2 2
– strict HSPU 3 3 2 2 1 1
wod: 5 RFT
12 pull ups
14 box jumps (18/12) go fast
run 100 m
rest 1 minute

1834:

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Havana

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.

1833:

1833: Monday 2/19
STENGTH: DL 3 3 2 2 1 1
Skill/Oly – work 10 minutes to 1 rep C&J @ 70%
wod: FT
10 wall balls
10 burpees
15 wall balls
15 burpees
400 m run
10 CTB or pull ups
10 db snatch 40/30
15 CTB or pull ups
15 db snatch 40/30

Sign up for the Open: Register your name and your affiliate is CrossFit 2120.
We get started this Friday. We will run the open workouts each and every Friday for
the next 5 weeks. We do encourage you all to attend the Friday @5pm wod with your friends
and chill afterwards. There may be some beer in the fridge?

1831:

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

1831: 2/16
T – 5RFT
100 m sprint
10 Clusters 115/75
15 kb swings 70/53
100 m sprint
rest 2 minutes

Scaling
This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken.

Intermediate Option
5 rounds for time of:
100-meter sprint
8 squat clean thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes

Men: 95 lb. and 1.5 pood
Women: 65 lb. and 1 pood

Beginner Option
5 rounds for time of:
100-meter sprint
8 thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes

Men: 65 lb. and 1 pood
Women: 45 lb. and 1/2 pood