Workout: Friday 02/24/2017

Level 1

“OPEN Workout 17.1″
20 minute time cap
10 Alternating DB Snatches 35#/20#
15 Burpee Box Jump Overs 20”
20 Alternating DB Snatches
15 Burpees Box Jump Overs
30 Alternating DB Snatches
15 Burpee Box Jump Overs
40 Alternating DB Snatches
15 Burpee Box Jump Overs
50 Alternating DB Snatches
15 Burpee Box Jump Overs
Post time or total reps completed.

“OPEN Workout 17.1″
20 minute time cap
10 Alternating DB Snatches 50#/35#
15 Burpee Box Jump Overs 24″/20”
20 Alternating DB Snatches
15 Burpees Box Jump Overs
30 Alternating DB Snatches
15 Burpee Box Jump Overs
40 Alternating DB Snatches
15 Burpee Box Jump Overs
50 Alternating DB Snatches
15 Burpee Box Jump Overs
Post time or total reps completed.

Workout: Thursday 02/23/2017

Level 1

Take 10 minutes to work on Muscle Ups
+
Take 10 minutes to work on Peg Board / Rope Climbs
+
Take 10 minutes to work on Hip Mobility
+
3 Rounds
50 Double Unders
10 Burpees
Post time.

Level 2

Take 10 minutes to work on Strict Muscle Ups
+
Take 10 minutes to work on Legless Peg Board / Rope Climbs
+
Take 10 minutes to work on Hip Mobility
+
3 Rounds
15 Calories on Airdyne
10 Alternating DB Squat Snatches 50#/35#
Post time.

CrossFit Old School

5 Rounds
500m Row
15 GHD Sit Ups
15 GHD Hip Extensions
Post time.

Workout: Wednesday 02/22/2017

” Pay the Piper 4.0 ”
400m Run
10 Power Clean and Jerks 115#/75# (L2 135#/95#)
400m Run
9 Power Clean and Jerks
400m Run
8 Power Clean and Jerks
400m Run
7 Power Clean and Jerks
…etc
400m Run
1 Power Clean and Jerk
Post time.

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