A.
3 sets not for time
Muscle-Ups x 3-8
Handstand Push-Ups x 8-12
Pistols x 8-10 each leg
B.
Every minute, on the minute, for 20 minutes:
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings 32/24 kg
Minute 3 – 10 Thrusters 95/65 lbs
Minute 4 – 10-12 Chest-to-Bar Pull-Ups
CrossFit Games Open Workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees to a 6" target
30 Snatches 75/45 lbs
30 Burpees to a 6" target
30 Snatches 135/75 lbs
20 Burpees to a 6" target
30 Snatches 165/100 lbs.
10 Burpees to a 6" target
Snatch x Max Reps 210/120 lbs.
A.
Take 15-20 minutes and build to todays
1 Rep Max Back Squat
B.
5 rounds for time of:
5 Back Squats 70-75%
10 Chest-to-Bar Pull-Ups
We want to thank you guys for the improvement we have seen in registration since our post in December. Please remember to register for any class you want to take before it starts and preferably well in advance of the start of class. As you have seen lately we have had some large classes and have been at near capacity, so it is not only important to register but also to do it well in advance. We want everyone to have the opportunity to participate in the class that they want to attend and registering early helps the coaches plan out class.
A.
3 sets not for time
Ring Row x 8-10
Handstand Push-Ups x 8-12
L-Sit x 30-45 seconds
B.
Every minute, on the minute for 24 minutes
1 - 45 seconds of Assault Bike
---Rest 15 seconds---
2 - 30 seconds of Box Jumps
---Rest 30 seconds---
3 - 45 seconds of Farmers Carry
---Rest 15 seconds---
4 - 30 seconds of Dumbbell Shoulder-to-Overhead
---Rest 30 seconds---
A.
Every minute, on the minute for 6 minutes:
Snatch x 4
B.
CrossFit Games Open Workout 14.4
Complete as many rounds and reps as possible in 14 minutes of:
60 Calorie Row
50 Toes-to-Bar
40 Wall Ball Shots 20/14 lbs.
30 Cleans 135/95 lbs.
20 Muscle-Ups
A.
3 sets for times
50 Double-Unders
30 Russian Kettlebell Swings (Heavy)
20 Pistols
Rest 3 minutes
B.
5 rounds for quality
7 Deadlifts
7 Strict Pull-Ups
A.
Every minute, on the minute for 10 minutes:
Power Clean x 3
*Choose a weight that's challenging but something you can cycle
B.
3 Rounds
Run 400m
25 Shoulder-to-Overhead 95/65 lbs.
*12 minute time cap
Valentine's Day comes early to Endzone !
Grab a sweetie and complete for time :)
Row 2000m
50 Power Cleans 135/95 lbs.
75 Toes-to-Bar
100 Bar Facing Burpees
75 Toes-to-Bar
50 Power Cleans 135/95 lbs.
Row 2000m
A.
Every 3 minutes for 18 minutes
Back Squat x 6 75-80%
B.
4 sets not for time
Supinated Barbell Row x 8-10 @2111
Single Leg Deadlift x 8-10 each leg
Single Arm Press x 8-10 each arm @21X1
A.
3 sets not for time of:
Muscle-Ups x 3-8
Handstand Walk or Handstand Hold with Shoulder Taps
L-Sit x 30-45 seonds
B.
3 Rounds for time of
400m Run
30 Kettlebell Swings
75 Double-Unders
A.
Four sets of:
Touch-n-Go Power Snatch x 5 reps
Rest 2-3 minutes
B.
3 Rounds for time of
30 Wall Balls 20/14
20 Pull-Ups
10 Power Snatch 95/65 lbs.
A.
In teams of 2, complete 5 rounds each of:
Row 300 Meters
10 Burpee Box Jump-Overs 24″/20″
*Rower is always occupied
B.
4 sets not for time
8-10 Ring Rows
10-12 Toes-to-Bar
A.
Four sets of:
Touch-n-Go Power Clean and Jerks x 6 reps
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 7 minutes of:
3-6-9-12-15-18 . . . .
Thrusters 95/65 lbs
*30 Double-Unders after each round
"Super Bowl Saturday"
4 quarters of fun ! With a chance of overtime :)
Come dressed in your favorite teams apparel, put on your game face and step up to the challenge.
A.
In 15 minutes or less, build to today’s “heavy”…
Back Squat
B.
Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 6-8 reps @ 75% of today’s 1-RM
Station 2 – 40 Double-Unders + 6-10 Chest-to-Bar Pull-Ups
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Split Jerk x 2-3 reps
B.
In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
20 Calories on the Rower
20 Kettle Bell Swings
20 Push-Ups
A.
Every minute, on the minute, for 18 minutes:
Minute 1 - Front Squat x 6 reps
Minute 2 - Supinated-Grip Pull-Ups x 6 reps
Minute 3 - Run 200 Meters
B.
3 sets not for time
Single Arm Row x 10
Single Arm Press x 6-8
GHD Sit-Ups x 10-12
A.
Every 2 minutes for 18 minutes (3 sets) of:
Station 1- Muscle-Ups x 3-6 (Ring or Bar)
Station 2 - Handstand Push-Ups x 8-12
Station 3 - Pistol Squats x 8-10 each leg
B.
Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15….
Power Clean 135/95 lbs.
Box Jump Overs 24/20"
A.
Barbell Cycling
Four sets of:
Touch-n-Go Power Snatches x 5 reps
Rest 2 -3 minutes
B.
For Time:
42-30-18
Wall Balls 20/14 lbs.
Toes-to-Bar