2-29 WOD

Join us for 9:00am CF w/ Coach Jen K!

Warm Up:
Row 500m
Mob – shoulders
20 air squats (hold every 5th for :30)
10 scap push-ups

WOD: 10, 9, 8…1
Burpee pull-up
DB clusters (45/25)
Box jumps (24/20)
*Run 200m btwn round

2-28 WOD

Feb. 28 Workout of the Day:

Open Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

Post rounds and reps completed to comments: http://www.crossfit.com/mt-archive2/009140.html. And/or register and submit your results as part of the 2014 Reebok CrossFit Games Open: http://games.crossfit.com./

For complete workout standards, video and scorecard, click here: http://games.crossfit.com/workouts/the-open/2014#tabs-1

Excellent work all on 14.1 today all!

2-25 WOD

WarmUp
Row 500m
Couch
3 Rounds
7 PushUp
7 Bootstrap
7 LateralLunge (7/Leg)
1) AMRAP4
3 MuscleUp
10 WallBall 20/14#
Rest 4:00
2) AMRAP4
6 HangPowerClean 115/75#
6 BarFacingBurpee
Rest 4:00
3) AMRAP4
16 KB Snatch 24/16 kg (8/Arm)
8 TTB
Rest 4:00
4) AMRAP4
10 HR PushUp
10 KBS 24/16 kg
Cool
SmashCuff
Roll

2-21 WOD

Friday

WarmUp
Row 500m
Couch
1 Len Inchworm
1 Len Spiderman
1) 15:00 to heavy Thruster, a single.
2) AMRAP7
3 Thruster 100/65# (scale: 50% of what you found in #1)
3 C2B (scale: chin over)
6 Thruster
6 C2B
9 Thruster
9 C2B
reps+=3 (12->15->18->21…)
Cool
Weep
Roll

images

2-20 WOD

Thursday’s WOD is up

WarmUp
Row 750m
4-PostionBarHang
3 Rounds
7 PullUp
7 Bootstrap
7 LateralLunge (7/Leg)
1) AMRAP5
6 HangPowerSnatch 95/65#
30 DU
Rest 5:00
2) AMRAP5
6 PushPress 95/65#
15 BoxJump 24/20″
Rest 5:00
3) AMRAP5
12 KBS 32/24 kg
12 WallBall 20/14#
Cool
SmashQuads
Roll

Join us for another great WOD!
Join us for another great WOD!