Monday Feb 11, 2019


Katie

Part 1. Deadlift: Spend 10:00 Minutes building up to a heavy set of 5 reps

Part 2. For Time
15-12-9 Reps:

Deadlift #365/#255 (or 80% of 1RM)
Deficit HSPU (6″/4″)

Rest 5:00 Minutes 
9-12-15 Reps
Deficit HSPU (6″/4″)
Deadlift #365/#255 (or 80% of 1RM)
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Sunday Feb 10, 2019


Ale

OPEN GYM: 9:30am-11:30am
CrossFit Kids: 11:30am-12:30pm
CrossFit Teens 12:30pm-1:30pm

3 Rounds, not for time:
10 Single arm bent over row (each arm)
20 Banded Scap Squeezes
25 Glute Bridges
50′ KB Waiters Carry (each arm)
500m Row

 

Thursday Feb 7, 2019

Bring a Friend Day- All Classes are free to try for new Athletes

Jenna and Sharon 

Teams of 3– AMRAP 20:00 Minutes 
12/9 Calorie Bike
9 Kettlebell Swings 
6 Shuttle Runs
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WOD Guidance
The bike is the pacer today.
Once one athlete clears the bike the next athlete can hop on.
Go for it and have some fun!

Question of the Day
If you bring food or drink to a holiday party and no one touches it is it appropriate to take it back?
Explain your answer.

 

 

Wednesday Feb 6, 2019

You know what day tomorrow is.. Bring a Friend Day- All classes are free to try for new Athletes

Power Cleans Ladder aka “Boogie Ladder” : OTM For 15:00 Minutes
Minute 1: 2 Reps at  #185/#135
Minute 2: 2 Reps at #205/#145
Minute 3: 2 Reps at #225/#155
Minute 4: 2 Reps at #245/#165
Minute 5: 2 Reps at #265/#175
Minute 6: 2 Reps at  #185/#135
Minute 7: 2 Reps at #205/#145
Minute 8: 2 Reps at #225/#155
Minute 9: 2 Reps at #245/#165
Minute 10: 2 Reps at #265/#175
Minute 11: 2 Reps at  #185/#135
Minute 12: 2 Reps at #205/#145
Minute 13: 2 Reps at #225/#155
Minute 14: 2 Reps at #245/#165
Minute 15: 2 Reps at #265/#175
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