Monthly Archives: February 2014

03-01-14

WOD: 15 min AMRAP 12 Front Rack Lunges 185/110# 10 Knees to Elbows 8 Ring Dips
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02-28-14

Workout 14.1 10-minute AMRAP: 30 double-unders 15 power snatches (ground to overhead) , 75 / 55 lb Who is going to get their first double under tomorrow? We will be doing the WOD all day long tomorrow during the normal WOD times with an additional fun WOD time at 6:30pm! Then join us for dinner…
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02-27-14

5:30 am - 7:30 am Open Gym  (Mobility/Rest for open athletes) 3:30 pm - CrossFit Kids 4:30 - Open Gym  (Mobility/Rest for open athletes) 5:30 - Yoga
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The Open

Approaching the CrossFit Open For you who are competing in the open with hopes of regionals, or the best score as possible in the open, it is your time. Training is over, change your mindset to competing. No more extra WOD's no more chasing 1 rep max's. Your number one goal is to complete all…
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02-26-14

Strength: Pause Front Squat 3 x 5 WOD: 3 Rounds 4 minute AMRAP 12 Wall Balls 20 Sit Ups 50 Double Unders Rest 1 minute
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02-25-14

Olympic: (Squat) Clean and Jerk 6x1 WOD: For time 27 Cal Row 21 T2B 15 Squat Clean and Jerk 165/110# 9 Burpee Muscle ups
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02-24-14

Row: 500m for time Strength: Back Squat 3x8 WOD: "JT" 21-15-9 HSPU Ring Dips Push Ups The end of the nutrition challenge is here! measure up and see how you do/feel!
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02-22-14

Olympic:  1 Power snatch,+1 Hang squat snatch, 6x1 (3rd, 8th, 15th FEB) WOD: AMRAP 20 Min 5 Power Cleans 155/110# 10 Pistols 15 Pull Ups Rest 1 min (With a running 20 min clock, rest 1 min after each round)
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02-21-14

Olympic: OHS 7-5-5-3-3 (Must be pulled off the floor, 7th-14th FEB) WOD: 12 min AMRAP 7 Back Squats 185/135# -Off the floor 14 Toes to bar 21 KBS (You did this Nov-22-2013, Dec-30-13 use 10lbs more weight if not as RX)
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