Workout: Friday 02/17/2017

Announcement: We will be having an “in-house” Crossfit Open Workout competition again this year. Sign up sheets are at the front desk. It is $10 to enter, and the money at the end will go to the winning team. You must select beforehand whether you will be doing the workouts as Rx’d or scaled. The open starts next week, so please sign up soon!

Level 1

Partner Workout

1500M Row (Switch every 250M)
50 Sandbag Power Cleans *Partner holds forearm plank position
100 Sandbag Zercher Squats
50 Burpee Over Sandbag *Partner hangs from pull up bar
100 Sandbag Step Ups 20/16″

*If sandbag is not available use barbell for exercises 75/55#

Post time.

Level 2

Partner Workout

20 Minute Time Cap
*Switching back and forth with a partner (each person does each weight)

90′ Sled Push Empty Sled
90′ Sled Push 1 x 45/35#
90′ Sled Push 2 x 45/35#
90′ Sled Push 3 x 45/35#
90′ Sled Push 4 x 45/35#
90′ Sled Push 5 x 45/35#
90′ Sled Push 4 x 45/35#
90′ Sled Push 3 x 45/35#
90′ Sled Push 2 x 45/35#
90′ Sled Push 1 x 45/35#
90′ Sled Push Empty Sled

+

AMRAP in 15 Minutes
2 Peg Board Ascents
30 Front Squats 135/95#
2 Peg Board Ascents
30 Front Squats 155/105#
2 Peg Board Ascents
30 Front Squats 165/115#
2 Peg Board Ascents
30 Front Squats 185/135#
2 Peg Board Ascents
*If finish, remaining time do Max Calories on Rower

Post time and total reps.

Workout: Thursday 02/16/2017

Announcement: We will be having an “in-house” Crossfit Open Workout competition again this year. Sign up sheets are at the front desk. It is $10 to enter, and the money at the end will go to the winning team. You must select beforehand whether you will be doing the workouts as Rx’d or scaled. The open starts next week, so please sign up soon!

15 Minutes of Mobility Work

+

Pick 1 Workout

EMOM for 24 Minutes
1st Minute: 200M Run
2nd Minute: 10 Pull Ups
3rd Minute: 12 Hand Release Push Ups (W=8)
4th Minute: Max Reps Sit Ups

Post Rx or total number of intervals completed.

Or

“Moore”
AMRAP in 20 Minutes
1 Rope Climb 15′
400M Run
Max Reps Handstand Push Ups (unbroken)

Post total number of rounds completed and total number of handstand push ups completed.

Crossfit Old School

10 Rounds
10 Calories Airdyne
20 Double Unders
+
100 Sit Ups

Post time.

Workout: Wednesday 02/15/2017

Announcement: We will be having an “in-house” Crossfit Open Workout competition again this year. Sign up sheets are at the front desk. It is $10 to enter, and the money at the end will go to the winning team. You must select beforehand whether you will be doing the workouts as Rx’d or scaled. The open starts next week, so please sign up soon!

Level 1

20 Minute Time Cap
3 Rounds
400M Run
20 Alternating Front Rack Lunges 95/65#
20 Push Press
20 Pendlay Rows
+
EMOM for 10 Minutes
Odd: 6 Back Squats *AHAP
Even: 6 Toes to Bar

Post time and load.

Level 2

20 Minute Time Cap
3 Rounds
400M Run
10 DB Squat Clean Thrusters 50/35#
20 Toes to Bar
+
EMOM for 10 Minutes
Odd: 6 Back Squats *AHAP
Even: 10 Handstand Shoulder Touches (1=1)

Post time and load.

Crossfit Old School

10 Power Clean and Jerks 95/65#
5 Rounds of “Cindy”
(5 Pull Ups, 10 Push Ups, 15 Squats)
10 Power Clean and Jerks
5 Rounds of “Cindy”
10 Power Clean and Jerks
5 Rounds of “Cindy”

Post time.

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