Friday, February 23, 2018

Saturday, 24 February 2018

18.1!
We will be doing open workout 18.1 on Saturday over at the Applied Functional fitness center.  The doors open at 10:00 and I am planning on being there right at 10:00 to set up and then we will go over some of the movement standards and set up heats.  If you are signed up for the open we will have judges there for you!  Warm up will be on your own so you can prepare yourself as well as possible for the WOD.  Please review the videos at crossfit.com for workout particulars and familiarize yourself with the movement standards to make things a little easier tomorrow.  Looking forward to kicking off the Games season right!!!

22 Feb 18 1130 and 1730 cancelled

Unfortunately I have to cancel 1130 and 1730 today, please watch the Facebook page for updates.


Thursday, February 22, 2018

Friday, 23 February 2018

Warm up:  Athlete's choice

WOD:  20:00 AMRAP
50 walls balls (20# to 10'/14# to 9')
50 double unders
40 box jumps (24/20)
40 TTB
30 C2B pull ups
30 BB facing burpees
20 cleans (145/100)
20 jerks (145/100)
10 snatches (145/100)
10 bar muscle-ups (scale is 10 pull ups and 10 box dips)
 

Wednesday, February 21, 2018

Thursday, 22 February 2018

Warm up:  200 single unders, :20 spiderman and reach (ea. side), 10 cow/cat, 10 PVC pass through, 10 kipping swings, 1 lap walking lunges 

WOD:
10 4-count mountain climber, 20 shoulder taps (10 each shoulder), 10 TTB, 10 ring dips, 5 back squats (95/75), 10 4-count mountain climber, 10 KBS (70/53), 10 GHD sit ups, 10 ring dips, 5 front squats (95/75), 10 4-count mountain climber, 10 power snatches (95/75), 10 abmat sit ups, 10 ring dips, 5 OHS (95/75)

Cash out-50 double unders

Tuesday, February 20, 2018

Wednesday, 21 February 2018

Warm up:  400m jog, 10 PVC pass through, 10 PVC ATW, with an empty barbell using a snatch grip do 5 hang snatch pulls, 5 hang high snatch pulls, 5 high hang muscle snatch, 5 BTN push press, 5 overhead squat, 5 snatch drops

Strength
10:00 EMOM of 3 snatches @ 80% of 1 RM

METCON:
"16.5"
21-18-15-12-9-6-3 for time of thrusters (95/65) and burpees
 

Monday, February 19, 2018

Tuesday, 20 February 2018

Warm up:  with an empty barbell do 5 good mornings, 5 back squats, 5 elbow rotations, 5 strict presses, 5 front squats, 5 stiff legged deadlifts.  Then take 3:00 to warm up for the deadlift

Strength: 5 sets of 5 deadlifts @ 80% 1RM

METCON:  "15.1 and 15.1a"
9:00 AMRAP of 15 TTB, 10 DL (115/75), 5 snatches (115/75) then 6:00 to establish 1RM for the clean and jerk

Monday, 19 February 2018

Sorry that this got out today instead of last night, hope you all enjoy!

Warm up:  :20 spiderman and reach (each side), 1 lap high knees, 1 lap butt kickers, 1 lap walking lunges, 10 PVC pass throughs, 3 wall walks

Strength: 
5:00 EMOM of 5 back squats (185/135)
5:00 EMOM of 3 front squats (185/135)

METCON:
5 RFT: 3 HSPU, 6 power cleans (135/95), 9 C2B pull ups, 12 GHD hip extensions