Friday, February 23rd “CrossFit Open 18.1″

Friday, February 23rd

Tonight is the first night of “Friday Night Lights!”

Our AM classes remain the same- 515, 615, 830, and 930am.  Our official PM classes will not be held.  Please sign up for a heat on our Facebook members page.

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

 

Post total rounds plus reps completed to board and FitChalk

Thursday, February 22nd “Ivan Drago”

Thursday, February 22nd

“Ivan Drago”

30-25-20-15-10:
Russian Kettlebell Swings
AbMat Sit-ups
10 Meter Shuttle Sprints

post time to board and FitChalk

 

Open Training-

February Goal work!

Wednesday, February 21st “Sriracha”

Wednesday, February 21st

“Sriracha”
AMRAP 3
21/15 Calorie Row
21 Burpees
Max ball over shoulders (80/50) (50/35)

rest 3 minutes

18/13 Calorie Row
18 Burpees
Max ball over shoulders (80/50) (50/35)

rest 3 minutes

15/11 Calorie Row
15 Burpees
Max ball over shoulders (120/80) (80/50)

rest 3 minutes

12/9 Calorie Row
12 Burpees
Max ball over shoulders (120/80) (80/50)

 

Open Training-

Build to heavy power snatch

Tuesday, February 20th “Bar Hopping”

Tuesday, February 20th

“Bar Hopping”

15 min AMRAP

OPEN
15 Hang Power Cleans (135/95)
21/15 Calorie Bike or Row
15 Chest to Bar Pull-ups
60 Double Unders
PERFORMANCE
15 Hang Power Cleans (115/75)
21/15 Calorie Bike or Row
15 Pull-ups
60 Double Unders
FITNESS
15 Hang Power Cleans (95/65)
21/15 Calorie Bike or Row
15 Pull-ups
120 Single Unders

post rounds plus reps to board and FitChalk

 

Open Training-

Gymnastic Conditioning

AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.

 

Monday, February 19th “Optimus Prime”

Monday, February 19th

1- Strength
Deadlift
Build to a Heavy Set of 3

“Optimus Prime”
AMRAP 7:
Wallballs Open/PERF(20/14) Fit(14/10)
On the Minute – 5 Deadlifts  O(225/155) P(185/135) F(155/105)
Post total wall ball reps

 

Open Training-

1. Back Squat
1×7 @ 70%
1×5 @ 75%
3×3 @ 80%

2. Ring Muscle-Ups
4 Sets of 50% of Max Set
Rest as needed between

Saturday, February 17th Partner Day!

Saturday, February 17th

Partner Day!

2 rounds for reps at each station

3 min AMRAP

air bike

3 min rest

3 min AMRAP

Power Snatch (95/65) (75/55)

3 min rest

3 min AMRAP

Chest to bar pull ups/ pull ups

3 min rest

 

Post score for each station both rounds (6 total scores)

 

Open Training-

2. Accessory Work
5 “Giant” Sets:
10 Bench Press
15 Romanian Deadlifts
20 Close Grip Dumbbell Floor Presses
25 Banded Good Mornings
Rest 2:00

 

Friday, February 15th “Double Time”

Friday, February 15th

1-Strength
Clean and Jerk
Build to a Heavy Single

2-Conditioning
“Double Time”
AMRAP 10:
50  Burpees
100 Double Unders (200 singles FIT)
30 Squat clean thruster (115/80) (95/65) (75/55)

Open Training-

Gymnastic Conditioning

Kipping HSPU Skill time

Thursday, February 15th “Buckle Up”

Thursday, February 15th


“Buckle Up”

AMRAP 5
20- Dual KB/DB Lunges
50 Sit-ups
Max Calorie Row in remaining time

rest 5 minutes

AMRAP 5
20-Dual KB/DB Lunges
50 Sit-ups
Max Calorie Row in remaining time

rest 5 minutes

AMRAP 5
20- Dual KB/DB Lunges
50 Sit-ups
Max Calorie Row in remaining time

post calories achieved in each 5 minute round

 

Open Training-February Goal Work!

Wednesday, February 14th ‘Eighteen Wheeler”

Wednesday, February 14th

OPEN & PERFORMANCE
“Eighteen Wheeler”
AMRAP 18:
18 Box Jumps (24/20)
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

FITNESS
“Eighteen Wheeler”
AMRAP 18:
18 Box Jumps (20/14)
15 Wallballs (14/10)
12 Dumbbell Snatches (35/20)
9 Toes to Bar

Post rounds plus reps to board and FitChalk

 

Open Training-

1. Barbell Conditioning
For Time: 
30 Power Snatches (155/105)

2. Overhead Squat
Build to a Heavy Set of 10

 

Tuesday, February 13th “Water Works”

Tuesday, February 13th

1-Strength
Push Press
5 Sets of 3

2-Conditioning
“Waterworks”
For Time:
50/35 Calorie Row
40 Kettlebell Swings (70/45) (55/35) (45/25)
30 Push Press (135/95) (115/80) (95/65)
40 Kettlebell Swings
35/20-calorie bike

 

Open Training-

1. Strict Handstand Push-ups
Alternating On the Minute x 8
Odd Minutes – 50 Double Unders
Even Minutes – :30 Seconds Max Strict Handstand Push-ups

2. Midline
Not For Time:
27-21-15-9
GHD Sit-Ups
Empty Barbell Good Mornings