(551) 427-5077

Saturday – February 28

25 Minute AMRAP

15 Calorie Row

10 KB Swings (53/35)

15 Thrusters (45/35)

10 Burpees

*This might be changed in to a partner WOD

 

 

 

 

Friday – February 27

Crossfit Open 15.1 AND 15.1 A 

From 0-9

9 Minute AMRAP

15 Toes to Bar

10 Deadlifts (115/75)

5 Snatches (115/75)

Then, from 9-15

6 Minutes to find:

1 Rep Max Clean & Jerk

SCALED VERSION

From 0-9

9 Minute AMRAP

15 Hanging Knee Raises

10 Deadlifts (85/55)

5 Snatches (85/55)

Then, from 9-15

6 Minutes to find:

1 Rep Max Clean & Jerk

 

 

Thursday – February 26

BISON BENCHMARK 6.1

40 Minutes to Find:

1 Rep Max Snatch

AND

1 Rep Max Clean & Jerk

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*Movements can be power or squat.

**The goal of this benchmark is to improve technique more than increasing weight.  We will be overly controlling when it comes to you putting more weight on the bar or staying put.

*If you do not want to participate in this benchmark, we completely understand.  We will have a 20+ minute “Crossfit Lite” type workout for you

 

 

Wednesday – February 25

 

40-30-20-10

Box Jumps

Air Squats

Calorie Row

Weighted Sit Ups (15/10)

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Compare results May 14, 2014

 

**Reminder** – There is no 7 AM class Monday-Wednesday

 

 

Saturday – February 21

 

 

“Fight Gone Bad”

3 Rounds 

1 Minute Stations for Max Reps

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (20)

Push Press (75/55)

Calorie Row 

REST’

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Compare results to November 15, 2014 and/or March 8, 2014

 

 

Friday – February 20

 

Part 1:

5 Sets (Not for time)

10 Barbell Rows

10 Dips

5 Barbell Rollouts

1 Farmer Carry (Down and Back)

Part 2:

10-8-6-4-2

Sprints 

2 Rope Climbs OR 15 KB Swings (53/35) after each set

*Down and back equals 2 spritns

Part 3:

5 Minutes 

Max Plank Hold

*15 Sit Ups every time you break

 

Thursday – February 19

 

30/25 Calorie Row, then 

21-15-9

Hang Power Cleans (95/65)

Shoulder to Overhead (95/65)

then

50 Double Unders, then

15-12-9

Front Squats (115/75)

Pull Ups

then

20 Burpees, then

12-9-6

Deadlifts (165/115)

Handstand Push Ups

 

 

Wednesday – February 18

4 Rounds 

4 Minutes to Complete:

20 Box Jumps (24/20)

25 Wall Balls (20/14)

20 Push Ups

Max Double Unders

*2 Minute Rest between rounds

**Score is total amount of Double Unders

***Rep count can be scaled to ensure you get to the jump rope with 30+ seconds each round

Tuesday – February 17

  

Kids, don’t try this at home

Part 1:

12-15 Minutes to find:

3 Rep Max Hang Power Snatch

*FORM BEFORE WEIGHT

Part 2:

5 Rounds

6 Power Snatch (135/85)

10 Burpees

*10 Minute Cap 

** Weight should NOT be higher than 85% of heaviest set from Part 1 whether your are scaling up or down.