Skip to content

Friday, 24 Feb 2017 (1130 – No Class)

February 24, 2017

Folks – no instructor today. Consider taking a nice long walk today…it is so nice out there!

24 Feb 0700

February 24, 2017

Meet at the Gym at 0650 for some hills..!! 

Thursday, 23 Feb 2017 (1130)

February 23, 2017

Meet in the garage.

WOD 1: Team of two row 5000M

WOD 2: EMOM 10 – 4 behind the neck snatch grip presses

WOD 3: 4 rft –
4 Power Clean (use press weight from WOD 2)
4 Hang Power Clean
4 Hang Squat Clean
4 Push Press
10 burpees

23 Feb 0700

February 23, 2017

Warm up, then…
Tabata Barbell

  • Tabata deadlift, 185 lb.
  • Tabata hang power clean, 135 lb.
  • Tabata front squat, 85 lb.
  • Tabata push press, 65 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

22 Feb 1130

February 22, 2017

Meet in the garage

Warm up/WOD 1:

Death by 10 meters (15 min cut off)

WOD 2:

25 min AMRAP 

5 HSPU

10 pull ups

15 box jumps

20 squats

22 Feb 0700

February 22, 2017

Warm up, then…..
Push Press @ 70% Plus Dubs

Push Press- 

On 2:00 for 10:00- near max reps @ 80% plus up to 50 DU

WOD
30-20-10

  • T2B
  • Front rack lunge 135/95 (go heavy)
  • Sit-ups 

CrossFit Open

February 21, 2017

Folks, the CrossFit Open starts this week. If you are planning on competing and need an official score, I have completed the judges course and can officially judge your WOD. Just contact me if you need to get an official score and we can set up the time to do the WOD.