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Tuesday, February 14, 2017
170214 4 Rounds: 21 Wallballs (20/14#) 18 Kettlebell Swings (55/35#) 15 Burpees 12 Deadlifts (225/155#) — 630 Skills: CrossFit Combatives–Striking Drills + Basic Falls + Straight punch & hook...
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Wednesday, February 15, 2017
170215 “Bali” 3 Rounds: 27 Calorie Row 21 Pull-ups 15 Weighted Situps (20/14# Medball) 9 Box jumps (30″/24″) –then- CORE — 630 Yoga with Bee
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Thursday, February 16, 2017
170216 “Flying V” 400m Run 25 Toes-to-Bar 400m Run 15 Front Squats (155/105#) 400m Run 5 Rope Climbs 400m Run 15 Front Squats (155/105#) 400m Run 25 Toes-to-Bar –then– CORE — 630 Skills: Wildcard with...
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Friday, February 17, 2017
170217 “Hold ‘Em” Buy-in: 200 Double-unders -Directly into- 3 Rounds: 50′ Walking Lunge 25 Sit-Ups 50′ Walking Lunge 25 Kettlebell Swings (55/35#) NOTE: RX+ lunge with KB in front rack
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Saturday, February 18, 2017
170218 “Yeah yeah” 21-18-15-12-9-6-3 Calorie Row Strict Press (75/55#) Burpee over bar 25:00 cap NOTE: Too many burpees? Consider scaling reps to something like 6 or 8 each rd to maintain intensity!
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Sunday, February 19, 2017
170219 Group Skill Work: Muscle Ups…practice strict, kipping, false-grip, bar muscle ups, dips, jumping muscle-ups, etc…there is something for everyone! –then– 15.3 As Many Reps As Possible in 14...
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Monday, February 20, 2017
170210 E-2:00 for 10 minutes complete: 1 high hang SQ snatch 1 hang SQ snatch 1 below knee sq snatch –then– Teams of 3 AMRAP 25: 900m Run (100m at a time) 60/50 Calorie Row/bike 30 1-Arm alternating...
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Tuesday, February 21, 2017
170221 8×3 Bench press ~ 80-85% NOTE: Rest 2:00 between sets -then– 5 Rounds: 15 Box Jumps (24/20) 12 Pull Ups 9 Handstand Push Ups 6 DB Hang Squat Cleans (choice, aim for 50/35) — 630 Skills: Squat...
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Wednesday, February 22, 2017
170222 “Rock, Paper, Scissors” Teams of 3 AMRAP 7: Back Squat (from rack for RX especially): 50 Reps at 135/95# 50 Reps 185/135# AMRAP at 225/155# -Rest 3:00- AMRAP 7 (from Floor): Push Press: 50 Reps...
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Thursday, February 23, 2017
170223 CrossFit Open Starts!! “Filthy 50” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25#) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35#) 50 Hip Extensions 50 Wallballs...
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Friday, February 24, 2017
170224 WORKOUT 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee...
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Sunday, February 26, 2017
170226 CrossFit Open 17.1 do-over WORKOUT 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40...
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Monday, February 27, 2017
170227: In 10 minutes find a heavy: Front squat + Thruster –then– “Fire Alarm” 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees 50/35 Calorie Row 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees...
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Tuesday, February 28, 2017
170228 Start clock… 10 minutes to find a Heavy power clean single for the day. At the 10:00 mark begin… “Chainsaw” AMRAP 3: 15 Calorie Bike/Row 15 Power Cleans (95/65#) Rest 3:00 AMRAP 3:00 12 Calorie...
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Wednesday, March 1, 2017
170301: “Uppercut” 4 Rounds: 5 Ring Muscle-ups 10 Squat Snatches (95/65#) 15 Box Jump-overs (24/20″) –then– core — 630 Yoga with Bee
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Thursday, March 2, 2017
170302: “Grounded” AMRAP 15: 100′ Walking Lunge 50 Double-unders 20 Burpees –then– Core — 630 Skills: Rowing Stroke Elements and 1000 meter Row Test
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Friday, March 3, 2017
170303: CrossFit Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted...
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Sunday, March 5, 2017
170305: CrossFit Open 17.2 Do-Over Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft....
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