Monthly archives: January, 2016

1/29

Partner workout

In teams of 2

Break up anyway

AMRAP 20

200 jump rope

50 DB Snatches

200 jump rope

150 weighted Sit Ups (with DB )

200 Jump Rope

50 Burpees



Don’t Be A Jerk

Coach Mike K hitting a PR Clean and Jerk during Last Years Open Workout....... Have You Signed Up yet for this year???

Coach Mike K hitting a PR Clean and Jerk during Last Years Open Workout……. Have You Signed Up yet for this year???

 

Strength-

Split Jerk 7×2

– increasing weight

 

WOD

AMRAP 9

12 T2B

9 Power Cleans (115/75)

6 S2OH

–then 6 mins —-

to find 1RM  Power Clean



1/28

Open Prep classes now available... Ask a coach for more info

Open Prep classes now available… Ask a coach for more info

 

Strength –

4 rounds

a) Double KB bent over row 8

b) Rope Climb 1 or Recline Rope Climb 4

 

WOD

BUY IN: 500m Row

4RFT

15 BOX Jumps (24″/20″)

25 Russian KB swings (70/53)



Open Prep

With all this snow, dreaming about warmer weather

With all this snow, dreaming about warmer weather

 

Please continue to bring an extra pair of shoes to change into entering and exiting the gym.

 

WOD

Open Workout 14.5

21-18-15-12-9-6-3

Thruster (95/65)

Bar Facing Burpees



1/26

Meathead Joe signed up for the 2016 CrossFit Open...... Whose Next?!

Meathead Joe signed up for the 2016 CrossFit Open…… Whose Next?!

Link to sign up – https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

 

Please Remember to bring a change of shoes when entering the gym

 

Strength-

15-20mins to establish a 1RM snatch

 

WOD

AMRAP 8

15 Power Snatches (75/55)

10 C2B Pull Ups



Try and Melting the Snow

Normal Schedule tomorrow

Normal Schedule tomorrow

Please bring a different pair of shoes to change into once you get into the gym.

 

Strength-

Back Squat

5-5-5-3-3-3

 

WOD

4 RFT

50 Double Unders

9 Hang Power Cleans (115/75)

6 Push Jerks(115/75)



Jonas is here!!

image

 

The gym is closed today. While you’re stuck inside all day take 20 minutes, grab your kids and move!

Every Minute on the Minute x 5 

10 air squats

10 push ups

10 air squats

– THEN –

AMRAP x 5 

5 Inchworms + push up

5 Lunge jump each leg

– THEN –

Every Minute on the Minute x 9

Minute 1: Plank Hold

Minute 2: V-Ups

Minute 3: Burpees



Canceled!

Due to weather conditions ALL classes will be canceled for today, Saturday 23rd



The Open is Coming … We Will Be Ready

image

 

 

CrossFit Open Registration Link

 

Open Workout 11.2

9 Deadlift (155/100)

12 HR Pushups

15 Box Jumps (24″/20″)



Why Should I Compete In the Open?

http://games.crossfit.com/video/im-competing-open-because

The Open is 5 weeks away!!!

Ask a coach about the open and how can you can sign up!

Last year was awesome and I can’t wait to see how much better this yea will be!

Strength-

E2MOM x14

2 Hang Snatches (below knee)

– Drop and reset

 

WOD

AMRAP x10

Accending Ladder

2/2,4/4,6/6……..

OHS (95/65)

Lateral Bar Burpees



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