(551) 427-5077

Tuesday – March 1

 

4 Rounds

3 Minutes On/3 Minutes off

250/200 M Row

20 Sit Ups

15 KB Swings (53/35)

Max Rep Overhead Squat (95/65)

*Score is total OHS

*Reps can be scaled to the point where you get to the bar with 30+ seconds left

 

Monday – February 29

*NOTE*

 For those looking to do, or re-do, 16.1…you will need to work around the classes.  We do not need the rig area but assume you will have to use your own clock and music may not be on for you.  You must have a judge to complete the workout.  

  

Bison’s inaugural Yoga Class!

20 Minute AMRAP

4 Burpees

3 Deadlifts (155/95)

2 Hang Power Cleans

1 Jerk

20 Double Unders

*Increase the weight you used for this workout on Monday 1/15 by 10-15%. 

 

 

Sunday – February 28

8:30-9:30 AM

YOGA

*Be early.  Door will lock at 8:30 AM.

10:00-12:00

Open Gym

*The athletes that need to do 16.1 will have priority over equipment and space.

Friday – February 26

SHOW UP EARLY TO CLASS.  WE NEED TO RUN 2 HEATS FOR EVERY CLASS.  THE MAJORITY OF STRETCHING AND WARMING UP WILL BE DONE ON YOUR OWN.  DO NOT SHOW UP LATE.

RX Crossfit Open 16.1

20 Minute AMRAP

25 ft Overhead Walking Lunge (95/65)

8 Bar Facing Burpees

25 ft Overhead Walking Lunge (95/65)

8 Chest to Bar Pull Ups

SCALED Crossfit Open 16.1

20 Minute AMRAP 

25 ft Front Rack Walking Lunge (45/35)

8 Bar Facing Burpees

25 ft Front Rack Walking Lunge

8 Jumping Pull Ups (Bar must be 6 inches above head)

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For those that are not doing the open, your lunges will be 8 reps of stationary lunges.

Thursday – February 25

Part 1:

15 Minutes 

Muscle Up and/or Pull Up Skill/Strength work

*Do NOT over-do the volume on rings or bar

Part 2:

12 Minute EMOM

1 Snatch Deadlift (pause above knee)

Drop bar

1 Power Snatch

Drop bar

1 Snatch

Wednesday – February 24

Part 1:

15 Rounds

1 Minute

10 Wall Balls

4 Burpees

Max Rep Double Unders

20 second rest

*Score is total Double Unders

*There will be a rest interval every 5 rounds

Part 2:

Mandatory 10-15 minutes of stretching

 

Tuesday – February 23

 

Part 1:

15 Minutes to Find:

1 Rep Max Push Press

*Compare results to December 22, 2015

Part 2:

10-8-6-4-2

Toes to Bar

Box Jumps

Front Squats (135/85)

 

Monday – February 22

Part 1:

10 Minutes to Find:

3 Rep Max Power Clean

*Touch and go is preferred but not required.  If you drop from the top, the next clean needs to be done within 3-5 seconds.

Part 2:

Crossfit Open 15.4

8 Minutes

3 Handstand Push Ups

3 Cleans (185/125)

6 Handstand Push Ups

3 Cleans 

9 Handstand Push Ups

3 Cleans

12 Handstand Push Ups

6 Cleans

15 Handstand Push Ups

6 Cleans

18 Handstand Push Ups

6 Cleans

…..follow that pattern until time runs out

OR

Scaled Crossfit Open 15.4

8 Minute AMRAP

10 Push Press (95/65)

10 Cleans (115/75)

 

Saturday – February 20

In Teams of 2 (1 working/1 resting)

10 Rounds

2 Minutes to Complete:

12 Toes to Bar

12 Wall Balls (20/14)

12 Power Cleans (135/85)

Max Rep Burpees over Bar

*1 Minute Rest between rounds

*Score is total burpees