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CrossFit – Fri, Feb 17 CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps) […]

CrossFit – Thu, Feb 16 Mobility <p>Child’s Pose</p><p>Scorpion</p><p>Wrist</p><p>Down dog</p><p>Pigeon</p><p>Frog</p><p>Straddle</p> Skill Work <p>First lets do a 20 Minute easy Bike or Row Then Practice a movement at a low intensity. This is an opportunity to get some reps in on a movement you might be feeling nervous about without smoking any particular part of your body.</p><p>Some

CrossFit – Wed, Feb 15 Metcon (Time) <p>In a 15 Minute Window…..</p><p>"Jackie"</p><p>1,000m Row</p><p>50 Thrusters 45/35</p><p>30 Pull-ups</p><p> </p><p>In Time Remaining:</p><p>Heavy Set of 5 Front Squats</p><p>*From the Floor*</p> <p>Row should take 4:30 or less</p><p>Thrusters should take less than 4:00</p><p>Pull-ups less than 3:00</p><p>Score is time it takes to finish Jackie</p><p>Log your Front Squat</p> Front Squat (1×5)

CrossFit – Tue, Feb 14 Shoulder Press (3-3-3-2-2-2-1-1-1-1) <p>Climbing</p><p>Enter heaviest set of 1</p> Hang Glide (AMRAP – Rounds and Reps) <p>AMRAP 20:</p><p>4 Dumbbell Hang Power Snatches (each arm)</p><p>6 T2B</p><p>24 DU</p><p> </p><p>Dumbbell: 50/35 lb</p> <p>Try to move at your maximal sustainable pace throughout.</p><p>DB Hang Snatch: 4 reps on one arm before switching to the other arm. Reps

CrossFit – Mon, Feb 13 3 Position Squat Clean & Jerk (On the 3:00 x 5 Sets:) <p>Position 1: Pockets</p><p>Position 2: 1-inch above the knee</p><p>Position 3: Floor</p><p>- hold onto the bar for the entire complex.</p><p>-These are allsquat Clean as well</p><p>-The Jerk can be split or push</p> Metcon (Time) <p>5 Rounds:</p><p>3 Power Cleans (135/95 lbs)</p><p>6 HSPU</p><p>9

CrossFit – Sat, Feb 11 Metcon (Time) <p>Partner WOD</p><p>5 Rounds For Time:</p><p>30 Push-ups</p><p>40 DB Lunges</p><p>50 Cal Row</p><p>DB 50/35</p>

CrossFit – Fri, Feb 10 Clean and Jerk (3 Cleans + 2 Front Squats + 1 Jerk) <p>Build to a heavy set</p> Metcon (AMRAP – Rounds and Reps) <p>AMRAP 20:</p><p>50 Pistols</p><p>50 Deadlifts</p><p>40 Bar-Facing Burpees</p><p>40 Power Cleans</p><p>30 T2B</p><p>30 Front Squats</p><p>20 C2B</p><p>20 Push Jerks</p><p>10 Bar MU</p><p>10 Thrusters</p><p>Barbell 135/95</p><p> </p><p>RX</p><p>Pistols = Air Squats</p><p>C2B = Pull-ups</p><p>MU = C2B</p><p>Barbell = 115/85</p>

CrossFit – Thu, Feb 9 Metcon <p>Child’s Pose</p><p>Wrist Stretch</p><p>Down Dog</p><p>Pigeon</p><p>Spiderman</p><p>Frog</p><p>Straddle</p> Metcon (AMRAP – Reps) <p>5 Rounds:</p><p>1:00 max Shuttle Runs (4 mat lengths)</p><p>down and back =1</p><p>1:00 max DB Hang Power Snatches</p><p>1:00 max box jump overs (24/20")</p><p>1:00 Rest</p>

CrossFit – Wed, Feb 8 Back Squat (Weight) <p>Build to Heavy Single</p> Metcon (AMRAP – Rounds and Reps) <p>AMRAP 10:</p><p>1-2-3-4-5……Rope Climbs</p><p>5-10-15-20-25…Wallballs (20/14lb)</p><p> </p><p>5 Pull-ups = 1 Rope Climb</p><p>5 T2B = 1 Rope Climb</p><p>6 Alt. DB Plank Rows = 1 Rope Climb</p>

CrossFit – Tue, Feb 7 Deadlift (Weight) <p>Build to Heavy Single</p> Metcon (Time) <p>3 Rounds For Time:</p><p>20 T2B</p><p>20 Alt. DB Snatches 70/50</p><p>RX 50/35</p>