WOD

A) 3-3-3-3-3-3-3—Bench Press @80%+

     3-3-3-3-3-3-3—Strict C2B Pull Ups w/ 3 second hold at the top

B) “Tabata” 😁

Box Brief:

1. Weightlifting Clinic is tonight at 6:30pm. It is $20. Sign up sheet is on the whiteboard. Expect to be there 2 hours. There will be no 6:30 or 7:30 class. 
2. The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.

Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. 

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. 

It all starts February 25, 2016.

To register for the CrossFit Open go to link.

10 Rounds Each: teams of 2

•  90 seconds at 80% effort Row
• 30 seconds at 100% effort Row

Box Brief:

1. Weightlifting Clinic is this Thursday at 6:30pm. It is $20. Sign up sheet is on the whiteboard. Expect to be there 2 hours. There will be no 6:30 or 7:30 class. 
2. The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.

Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. 

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. 

It all starts February 25, 2016.

To register for the CrossFit Open go to link.

 

“Open WOD 15.3”

14 Minute AMRAP:

7-Muscle Ups

50-Wall Balls (20/14)

100-Double Unders

Box Brief:

1. Weightlifting Clinic is this Thursday at 6:30pm. It is $20. Sign up sheet is on the whiteboard. Expect to be there 2 hours. There will be no 6:30 or 7:30 class. 
2. The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.

Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. 

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. 

It all starts February 25, 2016.

To register for the CrossFit Open go to link.

For Time:

• 30-Jerks (135/95)
• 400 Meter Run
• 20-Cleans (135/95)
• 800 Meter Run
• 20-Cleans
• 400 Meter Run
• 30-Jerks

Box Brief:

The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.

Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. 

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. 

It all starts February 25, 2016.

To register for the CrossFit Open go to link.

5 Minute AMRAP:

• Inverted Burpees

*rest 5 minutes

4 Minute AMRAP:

• 10 Meter Shuttle Runs

*4 minute rest

3 Minute AMRAP:

• Chin Over Bar Hold

*3 minute rest

2 Minute AMRAP:

• KBS (72/53)

*2 minute rest

1 Minute AMRAP:

• Unbroken T2B

Box Brief:

1. This Saturday we will only have one class at 9am. 
2. Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we figured we would try and include them in our feast 🙂 Whole 30 is a paleo challenge that has some strict guidelines. Please only bring food that is Whole 30 approved. See link for details.
3. During the potluck we will also be doing a clean ladder. Weights will start at 45lbs and move up by 10lbs, every minute, all the way up to 355lbs. Good luck!

20-1-10-1-5-1—Front Squat

Box Brief:

1. This Saturday we will only have one class at 9am. 
2. Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we figured we would try and include them in our feast 🙂 Whole 30 is a paleo challenge that has some strict guidelines. Please only bring food that is Whole 30 approved. See link for details.
3. During the potluck we will also be doing a clean ladder. Weights will start at 45lbs and move up by 10lbs, every minute, all the way up to 355lbs. Good luck!

 

10 Rounds:

• 5-Push Press (115/75)
• 10-Dead lifts (115/75)
• 15-Box Jumps (24/20)

Box Brief:

1. This Saturday we will only have one class at 9am. 
2. Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we figured we would try and include them in our feast 🙂 Whole 30 is a paleo challenge that has some strict guidelines. Please only bring food that is Whole 30 approved. See link for details.
3. During the potluck we will also be doing a clean ladder. Weights will start at 45lbs and move up by 10lbs, every minute, all the way up to 355lbs. Good luck!

 

 

“Open WOD 15.2”
Every 3 minutes for as long as possible

From 0:00-3:00
2 Rounds:

• 10-OHS (95/65)
• 10-C2B Pull Ups

From 3:00-6:00

2 Rounds:

• 12-OHS 
• 12-C2B Pull Ups

From 9:00-12:00

2 Rounds:

• 14-OHS
• 14-C2B Pull Ups

Etc., following same pattern until you fail to complete both rounds

Box Brief:

1. This Saturday we will only have one class at 9am. 
2. Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we figured we would try and include them in our feast 🙂 Whole 30 is a paleo challenge that has some strict guidelines. Please only bring food that is Whole 30 approved. See link for details.
3. During the potluck we will also be doing a clean ladder. Weights will start at 45lbs and move up by 10lbs, every minute, all the way up to 355lbs. Good luck!