Monday, February 2, 2015 Back Squat: 5-5-5-5-5 Then, CrossFit Open 13.4 In 7 Minutes complete as many reps as possible ascending by 3: 3 Clean and Jerks (135,95)(115,85)(95,65)(55,35) 3 Toes to Bar (knee raises)(abmat situp) 6 Clean and Jerks 6...
Read moreSaturday, January 31, 2015 In Teams of 2: 20 Minute AMRAP: (split up the reps any way you like) 30 Wall Balls (20,14)(14,10)(10,6) 30 Box Jumps (24,20) 30 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 30 Chest to Bar Pullups (chin...
Read moreFriday, January 30, 2015 -Build up to a heavy 1 rep, high hang power snatch Then, For Time: 100 Double Unders (100 singles) 10 Power Snatches (95,65)(75,55)(55,35)(35,15) 75 Double Unders 20 Power Snatches 50 Double Unders 30 Power Snatches...
Read moreThursday, January 29, 2015 Spend 5 minutes at each station for active recovery and skill work: Row (slowly for perfection) Mobilize (anything and everything) Gymnastic (handstands, walks, rolls, muscleups, etc) Jumping Skills (jump rope, Box...
Read moreWednesday, January 28, 2015 Front Squat: 2-2-2-2-2-2 Then, 3 Rounds for Time: (10 minute cap) 5 Power Cleans (185,135)(165,115)(135,95)(65,45) 5 Strict Handstand Pushups (kipping)(clapping pushup)(pushup) Great job to everyone that tackled...
Read moreTuesday, January 27, 2015 For Time: 1000 Meter Row (buy in) 5 Rounds: 10 Thrusters (95,65)(75,55)(55,35)(35,15) 15 Pullups (banded)(ring row) 20 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 500 Meter Row (cash out) Today you will have a row for...
Read moreMonday, January 26, 2015 Split Jerk: 1-1-1-1-1-1-1 Then, Complete as many reps as possible in 7 minutes: Bar facing burpees Today we will start out with some split jerks from the rack. You will build up to a 1 rep max split jerk. The most...
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