Feb 14, 2014
Today is Bring a Friend Day! Bring out a buddy and share the gift of burpees and guide them through a fun team workout! If you can’t make it today, don’t worry you’ll get another chance this Wednesday.
Conditioning
Working in teams of three, relay style with one person working at a time, complete as many rounds as possible in 25 minutes of:
- 250m Row
- 10 Hand Release Push Ups
- 10 Kettlebell Swings (70/53)
- 10 Goblet Squats (70/53)
Every minute on the minute the team must complete 10 Burpees (they may be done simultaneously and divided in any manner)
Atomic Teamer
Feb 13, 2014
Inclement Weather Update: 0600 CrossFit and 0645 Boot Camp are canceled.
Strength
Romanian Deadlift 3×5 @ 75-85%
Conditioning
Working in teams of two complete 8 rounds, alternating each round:
- 10 Deadlifts (225/155)
- 10 Hand Stand Push Ups
- 300m Row
Feb 13, 2014
Today (Thursday): ALL classes are canceled.
Tomorrow (Friday): 0600 CrossFit and 0645 Boot Camp are canceled.
Feb 11, 2014
Inclement Weather Schedule Update:
Tonight (Wednesday): 1630 & 1730 are ON schedule. 1830 CrossFit and 1930 Olympic Weightlifting are CANCELED.
Tomorrow (Thursday): 0600 and 0830 CrossFit are CANCELED. 1130 is TBD.
Strength
12 minutes to work up to a maximal effort in a complex of 1 Clean+ 2 Hang Cleans+ 1 Jerk – athletes must break parallel on all three cleans
Conditioning
3 Rounds:
- 1 minute max effort (ME) Burpees Over Box (20)
rest :30
- 1 minute ME Double Unders
rest :30
- 1 minute ME Wall Ball (20/14)
rest :30
- 1 minute Row for Calories
rest :30
Feb 10, 2014
Strength
1) 12 minutes to find a max of complex: 1 High Hang Snatch + 1 Mid Hang Snatch
2) Every minute on the minute for 5 minutes : 1 high hang snatch + 1 mid hang snatch @85% of 1
Conditioning
12 minute ascending (add one rep to each movement every round) ladder:
- 1 Pendlay Row (135/95)
- 1 Burpee Over Bar
- 1 Push Jerk
- 1 Toes to Bar
