Feb 25 – Mar 4

 

Fri Feb 25
If you’re coming to the noon class
15 Min AMRAP
3 Wall Walk
12 DB Snatch
15 Box Jump Over

If you were planning on coming to 5:30, we will do the above workout as part of the CrossFit Open but rather than a normal class, 
we will run heats of the WOD every 25-30 Min starting at 5 and going until about 6:30.  Any questions, ask for Artie when you arrive.

Sat Feb 26

With a partner
15 Min to Build to a heavy Thruster
Then
30 Rounds (alternate each round) 35 Min Cap
1 Thruster at 80%* of your heavy weight from earlier
6 Pull Ups (scale to a # that you can do unbroken sets for at least 1/2 the rounds)
Toes to Bar (scale to a # that you can do unbroken sets for at least 1/2 the rounds)
*Add 5-15# starting at round 11 and another 5-15 at round 21.

 

Sun Feb 27

35 Min Cap
5 Rounds
15 TTB (If you did them yesterday, do GHD today)
30 Cal
15 KB Swing 70/53
RX+ 5 Muscle Ups

Monday Feb 28

3×5 Back Rack Step Back Lunge
1×20 Back Squat

Metcon:

10 Min AMRAP
3-6-9-12-15…
Thursters 95/65
Burpee Pull Ups

Tuesday Dec 1

On a Running Clock
6 Min Snatch EMOM Building in Weight
6 Min to get 3 Heavy Snatches
2 Min Break
6 Min Clean EMOM Building in Weight
6 Min to get 3 Heavy Cleans
Score your 3 heavy snatches and 3 heavy cleans

 

Metcon:

Either 

2k Row for time 
or
2k SKi for time
or
100 Cal Bike

 

Wednesday Dec 2

Metcon:
Every 3 Min for 36 Min
12-20 Wall Balls
6-12 CrossBody Knee to Elbow
5-10 Chest to Bar
Choose your own adventure based on if you’re doing the Open WOD Friday.
If you’re not doing the Open, aim for a few more reps.
If you are doing the Open, err on the lower side

Thursday Dec 3

Bench Press 3×8 (If you’re relatively new to lifting and/or your bench is steadily increasing do this)
Or
Close Grip Bench Press 3×8 (If your bench is stagnant, do this)

Metcon:

If you’re doing the Open tomorrow – same as last week
Spend 10 Min, doing some light snatches and cleans
Spend 6-8 Min doing a few pull ups and a few handstand push ups
Spend 6-8 Min doing a few double unders and TTB

If you’re NOT doing the Open tomorrow:

AMRAP 15 Min
50 Double Under/75 Singles
10 Cal
15 Push Press 75/55

 

Friday Dec 4

Open 22.2

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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