Month: February 2015

8:00am, 9:00am level 1 Today we will do the CrossFit Open workout 15.1. This competition introduces a new workout each Thursday night at 8:00pm for 5 weeks. We have

6:00am, 7:00am, 5:00pm, 6:00pm Strength: push press 2-2-1-1-1 *15.1 Open workout is programmed for tomorrow!!** WOD: 100 hurdle kicks 60 box jumps 30 sumo Deadlift high pulls 50 hurdle

6:00am, 5:00 level 1, 6:00pm 500m row max rep push up (>:02 rest between reps) 3:00 rest 500m row max rep pullup rest 3:00 500m row max rep squat

6:00am, 5:00pm level 1, 6:00pm, (7:15pm private) Strength: back squat 2-2-1-1-1   WOD: EMOTM of 3 power cleans 3 front squats 3 jerks (135/95) continue until you cannot complete

6:00am, 6:00pm, 7:00pm, (8:15pm private) “Filthy Fifty” 50 box jumps (24/20″) 50 jumping pullups 50 kb swings 50 walking lunges 50 knees to elbows 50 push press (45/35) 50

6:00am, 7:00am 1 on 1, 6:00pm with coach Cam, 7:00pm, (8:15pm private) Strength: power snatch 2-2-1-1-1 WOD 1: 10 burpees 10 toes to bar 7:00 AMRAP -rest 3:00- WOD

8:30am, (10:00am private) Strength: bench press 5-3-2-max rep at 50% of 2 set WOD: 5 squat cleans 25 double unders :30 plank 5 rounds  

8:00am 6:00 AMRAP of traveling pushups 5 partner burpees beat crawl   -rest- 6:00 AMRAP of plate lunges 15 situps 1 arm overhead carry -rest- 10:00 running clock of

6:00am, (no 7:00am!!!), 5:00pm, 6:00pm Strength: push press 3-3-2-2-2 WOD: 1:00 Russian kettlebell swing 1:00 parallette shoot throughs 1:00 clean drops 1:00 rest 3 rounds

  6:00am, 5:00pm 1on 1/ open gym; 600pm, 7:00pm 1 on 1 buy in: 50 sit-ups, 50 reverse crunch WOD 1: 10 pull-ups 10 front squats 5:00 AMRAP -rest