The Ghost (Part II)

***Due to the road conditions all Tuesday evening classes have been cancelled.*** Tuesday, February 24, 2015 “The Ghost” 6 rounds of: 1 minute of rowing (calories) 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for...

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Monday is Back

Monday, February 23, 2015 Back Squat: 10 rep max 3 rep max Then, 3 Rounds for Time: 10 Shoulder to overhead(135,95)(115,85)(95,65)(55,35) 4 Front Rack lunges Today we start out with the same setup for back squats as last week’s front...

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11.5

Saturday, February 21, 2015 CrossFit Open “11.5” 20 Minute AMRAP: 5 Power Cleans(145,100)(115,85)(95,65)(55,35) 10 Toes to Bar(Knee Raises)(Abmat situp0 15 Wall Balls (20,14)(14,10)(10,6) There is one week left before we perform our...

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15-12-9

Friday, February 20, 2015 For Time: 15-12-9 Thruster (115,85)(95,65)(65,45)(35,15) Chest to Bar Pullups (chin over)(banded)(ring row) Once that is complete, immediately begin… 15-12-9 Burpee Box Jump (24,20)(step up) Squat Cleans...

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Condition

Thursday, February 19, 2015 7 Rounds for time: (2 minute rest between rounds) 20 Double Unders (30 seconds of attempts)(20 singles) 150′ Sprint (3 lengths) 10 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 150′ Sprint This is going to...

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Shoulder to Overhead

Wednesday, February 18, 2015 Press: 5-5-5 Push Press: 3-3-3 Push Jerk: 1-1-1 Then, 4 Rounds for Time: 5 Power Snatch (115,85)(95,65)(55,35)(35,15) 25 Lateral Bar Jumps Today you will build up in weight for each shoulder to overhead movement.  You...

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Tabata Snow Day

Tuesday, February 17, 2015 ***6,7,8,9 am wods are cancelled due to the weather*** “Tabata This” 8 rounds of each movement, 20 seconds of work, 10 seconds of rest: (one minute transition between movements) Air Squat Row Pullup Situp...

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