Feb 26, 2016
0845 Weightlifting
1000 CrossFit
20 Minutes, as many rounds as possible:
- 10 Overhead Lunges /w Plate (45/25)
- 8 Lateral Burpees Over plate
- 10 Overhead Lunges /w Plate (45/25)
- 8 Chest to Bar Pull Ups
1000 CrossFit Games Open
Workout 16.1
20 Minutes, as many rounds as possible:
- 25′ Overhead Walking Lunges
- 8 Bar Facing Burpees
- 25′ Overhead Walking Lunges
- 8 Chest to Bar Pull Ups
Dependent on space constraints this workout may be reserved for registered Open athletes.
Dec 25, 2015
0845 Weightlifting
1000 CrossFit
Working in teams of two, OPWAAT, relay style (each movement), 4 rounds for time:
- 50 Double Unders
- 200m Run
- 500m Row
Dec 23, 2015
Holiday Schedule: ONE class on Thursday, 12/24, at 1000. We will be closed on Friday, 12/25. Regular schedule resumes on Saturday, 12/26!
12 Days of Christmas
- 1 Wall Walk
- 2 DB Snatches (50/30)
- 3 DB Thrusters (50/30)
- 4 Toes to Bar
- 5 Pull Ups
- 6 Rings Dips
- 7 DB Squat Cleans (50/30)
- 8 KB Swings (70/53)
- 9 Goblet Squats (70/53)
- 10 Burpees
- 11 Wall Balls (20/14)
- 12 Man Makers (50/30)
Dec 18, 2015
Bring a Friend Day!
Teams of 2, 20 minutes, as many rounds as possible, OPWAAT:
- 400m Run (together)
- 40 Pull Ups
- 40 Burpees
- 40 Wall Balls
Dec 17, 2015
Strength
Build to a heavy Clean & Jerk
Conditioning
15 minutes, as many rounds as possible:
- 3 Power Cleans (155/105)
- 3 Front Squats (155/105)
- 3 Shoulder to Overhead (155/105)
