Light Daze

Monday, February 15, 2016 Back Squat: (40,50,60%) 5-5-5 Then, Open 13.4 7 Minute AMRAP: 3 Clean and Jerks(135,95)(115,75)(95,65)(55,35) 3 Toes to Bar (knee raise)(abmat) 6 Clean and Jerks 6 Toes to Bar 9 Clean and Jerk 9 Toes to Bar...

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CrossFit Valentine

Saturday, February 13, 2016 Partners complete for Time: 100 Burpees-Alternating each rep 50 Power Cleans(135,95)(115,75)(95,65)(55,35)- 25 each however you choose 500 Meter Row- 250 each 40 Thrusters-20 each 200 Double Unders(200 singles)- 100...

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First Wave

Friday, February 12, 2016 Power Clean: (75,85,95%) 5-3-1+ Then, 10 Minute AMRAP “Nate” 2 Muscle ups (2 chest to bar pullups, 2 dips)(2 pullups, 2 pushups) 4 Handstand Pushups (abmat)(box) 8 Ketllebell Swings (53,35)(44,26)(26,18) This...

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Wide Open

Thursday, February 11, 2016 “Open Gym” Today during our regular class times will be open gym style.  You can show up at any time during those hours to make up a class or work on skill and mobility.  These are great days to step back...

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Pump

Wednesday, February 10, 2016 Bench Press: (75,85,95%) 5-3-1+ Then, For Time: 300 Meter Row 30 Deadlifts (155,105)(135,95)(115,75)(75,55) 30 Toes to Bar (knee raise)(abmat) We are back to working on bench press today.  Make sure to have a spotter...

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Against the Clock

Tuesday, February 9, 2016 3, 5 minute Rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders (200 meters/single skips) From 2:00-3:00, Push Jerks (95,65)(75,55)(55,35)(35,15) From 3:00-4:00, Pull-ups (banded)(ring...

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Go!

Monday, February 5, 2016 Front Squat: (75,85,95%) 5-3-1+ Then, 5 Rounds for Time: 5 Power Cleans (155,105)(135,95)(95,65)(55,35) 10 Box Jumps (24,20) 15 Wall Balls (20,14)(14,10)(10,6) This will be the last week of our first cycle of Wendler...

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