February 22, 2017 Metcon: CrossFit Open WOD 11.5 20 minute AMRAP 5 Power Cleans (145lb/100lb) 10 Toes-to-Bar 15 Wall Balls (20lb/14lb) Gymnastic Skills: Kipping and Butterfly Pull up *We will be working on these two movements and the progressions that go along with them. For those that already have these movements, work on honing-in on...Read More
February 21, 2017 Strength: A. Front Squat: 3×5 (prog. loading) B. Snatch Grip Deadlift: 4×5 (prog. loading) Metcon: 9 min AMRAP 3 Muscle ups (Scaled: 3:1 Ring Dips) 6 Front Squats (155lb/105lb) 9 Box Jumps (24″/20″) *Front Squats are from the floor. Accessory Conditioning: *If you didn’t do this yesterday, complete today. Rowing: 6 x...Read More
February 20, 2017 Happy President’s Day. Strength: Week #8 (Last week of cycle) A. Push Jerks: 5-3-1-3-5 B. Bench Press: 5-3-1-3-5 *Try to establish a heavy set of 5, 3, and a single for each of these movements, then try and hit the 3 and 5 again. Take you time, focus, and lift heavy! Metcon:...Read More
February 18, 2017 Team WOD Teams of 3 complete the following. For Time: 400m Run (as a team) 2,000m Row (Barbell must be in Front Rack) 100 Hang Cleans (135lb/95lb) 200 Hand-Release Push ups 400m Run (as a team) *The Team must complete the 400m Run together before the team can move onto the Row. ...Read More
February 17, 2017 Strength: A. Power Snatch: 5×3 B. Power Clean: 5×3 *Goal for both of these is to establish a New 3 Rep Max. These are Touch & Go. Metcon: 8 minute EMOM 3 Thrusters @ 135lb/95lb AMRAP Wall Balls (20lb/14lb)Read More
