Warm-up In lieu of a regular warm-up today, start with Dolores. Then immediately do 12.1. Then rest 1 minute and do the FTX mini. “Dolores” Do 150 burpees for time “12.1” 7:00 AMRAP of burpees to a 6″ target FTX mini – 1 min. of burpees onto a 25# plate Strength / Skillwork Back Squat 10-8-8-5-5-5-5 BB-50-65-85-85-85-85 WOD 15:00 AMRAP …

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Strength / Skillwork Back Squat (8-8 / 3-3-3-3 / 3-3) BB – 50% / 65-75-85-90% / 65-65% WOD Metcon (Time) 5 rounds for time of: 400m Run 21 Deadlifts 135/95# [185/135#] Rx+ – [ ] Elements Metcon (Time) 4 rounds for time of: 400m Run And 1 of the following after each run. Rotate through them as desired: – 21 KB Deadlifts 70/55# …

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Strength / Skillwork We will have a longer warm-up and spend time on reviewing basics of a MBSC. We will split into class into 2 groups if necessary. 1 rows while the other does MBSCs. 1000m Row (Time) Max Effort 1000m Row WOD Metcon (Time) 3 Rounds For time: 28 MBSC 20/14# 14 push jerks 105/75# [135/95#]Rx+ = [ ] Really focus …

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Strength / Skillwork Warm-up needs to be in 10 min. or less today to give 20 minutes for Deadlift and 25 minutes for WOD. Deadlift (8-8 / 3-3-3-3 / 3-3) BB – 50% / 65-75-85-90% / 65-65% WOD Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters, 115# 6 Rope Climbs, 15′ …

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Strength / Skillwork Bench Press 8-8 / 3-3-3-3 / 3-3 BB – 50% / 65-75-85-90% / 65-65% WOD 3 rounds for reps of all of the following: One minute of 95/65# [135/95#] back squats Rest one minute One minute of pull-ups [C2B] Rest one minute One minute of 95/65# [135/95#] power cleans Rest one minute Record all 3:00 of back …

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Strength / Skillwork Hang Power Snatch 8-8 / 3-3-3-3 / 3-3 BB – 50% / 65-75-85-90% / 65-65% The WOD today was specifically chosen for two reasons: 1) To give plenty of time to really work on developing the technique on the Snatch. 2) It is a good short intense WOD. WOD 5:00 AMRAP 20 KBS 55/35# [70/55#] 10 HSPUs …

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The CrossFit Open The 2019 CrossFit Open ends this Monday, March 25, 2019. We have enjoyed doing the Open together. This is the final week for your chance to dress-up according to this week’s theme and take part in the fun! As in the past 4 weeks, our focus this Friday and Saturday will the the Open. The Open WODs, with scaled …

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Metcon Metcon (No Measure) 6 Rounds, build up more weight each round: 4 Weighted Dips 6 Front Rack Lunge (3 per leg)* 6 Good Mornings 6 Windshield Wipers (hanging if possible) 4 Bent-over Rows (pull from the floor with arms only, do NOT move your back) * From a Rack , work in with others doing similar weight. Weighted Dip (4-4-4-4-4-4) Good …

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WOD Burn! 38 5 Rounds of: Row 500m (Yellow) 10 Burpees (Yellow/Red) Bike 1/2 Mile (800m) (Yellow/Red) 20 KB Wall Ball Substitutes, 35/25# (Yellow/Red) Run 400m (Yellow) 30 Mt. Climbers (Yellow)

Specialty Classes Yoga – 11:30am – 12:30pm Strength / Skillwork (Either strength or WOD today) Thruster Skillwork Thrusters / Bench Press 10-8-5-5-8 40-55-75-85-65% WOD / Elements 4 Rounds of: 8 Double KB Clean + Press (Green or Yellow) 2:00 Calorie Bike/Row* (High Yellow or into Red) Rest 2:00 (Should be back down to green) *Alternate machines each round Rest 4:00 …

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