Wednesday, 2.28.18
3 Position Squat Snatch: 12 Min to build to heavy complex High Hang, Hang, Floor “Sunny Side” AMRAP 5 Buy In: 500m/400m Row AMRAP in Time Remaining: 3 Squat Snatches…
Tuesday, 2.27.18
Whiplash: 5 Rounds: 1 Min: 10m Shuttle Runs 1 Min: Wall Balls 20/14 1 Min: Double Unders 1 Min: Rest
Monday, 2.26.18
Official Open 18.1 Make-up is 12:30pm and 5:30pm (additional work class) CopyCat: AMRAP 20: 3 Kettlebell Swings (53/35) 3 Hand-Release Pushups 3 Calorie Row Add (3) Repetitions Each Round
Saturday, 2.24.18
CrossFit Games Open 18.1: 20 min AMRAP: 8 Toes to Bar 10 Dumbbell Hang Clean to Overhead 50/35 14/12 Calorie Row
Friday, 2.23.18
Open 18.1 Practice: 3 Rounds: 5 Toes to Bar/Hanging Knee Raises 8 Dumbbell Hang Power Clean to Overhead 11/9 Cal Row 15 Min AMRAP: Class divided into two teams: 100…
Thursday, 2.22.18
GOAT WOD: 20 Min EMOM: Evens: Movement 1 Odds: Movement 2 Goat is a CrossFit term for a movement that needs more work. Today’s goal is to get some focused…
Wednesday, 2.21.18
Hot Sauce AMRAP 3 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats…
Tuesday, 2.20.18
Bar Hopping: AMRAP 15: 15 Hang Power Cleans (135/95) 21/15 Cal Row 15 Chest to Bar Pull-ups 60 Double Unders Additional Work: AMRAP 8: 3 Calorie Row + 3 Kipping…
Monday, 2.19.18
Deadlift: 15 Min to build to heavy set of 3 Optimus Prime: 7 Min AMRAP: Wall Balls 20/14 Every minute, 5 Deadlift 225/155 Score is only Wall Ball reps Start…
Saturday, 2.17.18
Hot Seat: 3 Rounds: AMRAP 3: Calorie Row AMRAP 2: Power Snatch (95/65) AMRAP 1: Pull-ups Rest 2:00 Additional Work: 5 “Giant” Sets: 10 Bench Press 15 Romanian Deadlifts 20…
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