(551) 427-5077

Wednesday – March 16

For Time:

100 Double Unders (Or a 3 minute cap of working on DU)

50 Sit Ups

10 Handstand Push Ups

50 Russian KB Swings (53/35)

10 Handstand Push Ups

50/40 Cal Row OR 40/30 Cal Bike

10 Handstand Push Ups

50 Goblet Squats (53/35)

10 Handstand Push Ups

50 Burpees

100 Double Unders

*30 Minute Cap 

*Scale for HSPU = 20 Push Ups

Tuesday – February 28

Part 1:

12 Minute AMRAP

10 Toes to Bar

5 Hang Power Cleans (135/85)

5 Push Jerks (135/85)

10 Box Jumps (24/20)

5 Hang Power Cleans

5 Push Jerks (135/85)

Part 2:

10-15 Minutes to work on:

Muscle Up and/or Pull Ups

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Olympic Lifting – 8:15 PM

A) OHS Tempo Work

B) Hang Squat Snatch 5 x 3 @70-75%

Monday – February 27

Part 1:

Every 4 Minutes for 16+ Minutes (5 rounds)

200 M Run

15 Wall Balls (20/14)

*Each round should be a "sprint"

*Record fastest and slowest times)

Part 2:

8 x 3

Front Squat

*Start near 70%, work your way up from there

*Rest less than 1:30 between sets

Saturday – February 25

*7 AM and 8 AM Classes are CANCELLED.  9 AM Class is ON*

30 Minute AMRAP

800 M Run 

15 Front Squats (95/65)

15 Push Ups

15 Toes to Bar

Friday – February 24

**PLEASE ARRIVE EARLY TO CLASS TO BEGIN WARMING UP ON YOUR OWN, AS WE NEED TO DO TWO HEATS PER CLASS**

CROSSFIT OPEN 17.1

10 DB Snatches 

15 Burpee Box Jumps

20 DB Snatches

15 Burpee Box Jumps

30 DB Snatches

15 Burpee Box Jumps

40 DB Snatches 

15 Burpee Box Jumps

50 DB Snatches

15 Burpee Box Jumps

RX = 50/35, Athletes MUST jump

Scaled = 35/20 Athletes CAN step over

Thursday – February 23

Part 1:

15 Minutes of Muscle Up OR Conditioning Work

Part 2:

10 Sets

1 Push Press

1 Push Jerk

1 Split Jerk

*Start light, focus on speed and form.  No need to go heavy.

Wednesday – February 22

For Time:

Run 400 M

27 Box Jumps (24/20)

27 Toes to Bar OR Weighted Sit Ups (DO NOT RIP!)

27 Cal Row or Bike

27 Burpees

Run 200 M

21 Box Jumps

21 Toes to Bar

21 Cal Row or Bike

21 Burpees

Run 200 M

15 Box Jumps (24/20)

15 Toes to Bar or Weighted Sit Ups

15 Cal Row/Bike

15 Burpees

Run 400 M

*30 Minute Cap

Tuesday – February 21

With a Running Clock

From 0:00-6:30

2 Minutes Max Rep Double Unders

2 Minutes Rest

1 Minute Max Rep Double Unders

1 Minute Rest

30 Seconds Max Rep Double Unders

From 10:00-23:00

1 Rep Max Back Squat

From 30:00-40:00

Death By Thrusters (95/65)

*Start at 2 reps.  Increase by 2 reps

*10 Minute Cap

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8:15 PM Olympic Lifting (All levels welcome)

1) Snatch High Pull + Hang Snatch

8 x (1+1) @65-70% max snatch

2) 5 Sets

DB Single-Arm OHS X 5/5 (3 sec Pause at bottom)

Monday – February 20

Part 1:

10 Minute EMOM

3 Snatches OR 3 Cleans

*Athlete picks lift.  Can be any combination of power/squat/hang/ground

Part 2:

Crossfit Open 16.3

7 Minute AMRAP

10 Snatches (75/55)

3 Bar Muscle Ups

OR

Scaled Crossfit Open 16.3

7 Minute AMRAP

10 Snatches (45/35)

5 Jumping Chest to Bar Pull Ups

Sunday – February 19

Olympic Lifting – 10:30 AM

1) Snatch + 2 Overhead Squats

2) Snatch Pull 5 x 3 @105% max snatch

Open Gym

11:30 AM – 1:30 PM