Friday 2/23/18: 18.1

Friday 2/23/18: CrossFit Open: 18.1 *we will not have judges available for Open-registered athletes today. If you are registered and plan to submit today’s score, you will need to have your own judge. On Saturday morning, we will have judges available and will be running heats from 8 to 11. Stay tuned for sign up […]

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Thursday 2/22/18

Thursday, 2/22/18 Front Squat 2x 3 to 5 @ 85% 2x 5 Speed @ 70% 1x 3 (7 sec Pause) @ 60% 5 x 500 meter Row *each for time

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Wednesday 2/21/18

Wednesday, 02/21/18 3 rounds -10 Unbroken Push jerk (135/95) -Max set of Strict Pull Ups *Rest 45sec to 1min between sets 6 x 200 m sprint *Rest 90sec – 3min between sets

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Tuesday, 02/20/18

  Bench press: 2×5 (pause) @ 80% 3×5 @ 85% Deadlift: 3×5 @ 85%

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Thursday 02/15/18

Thursday, 2/15/18 Front Squat 2x 3 to 5 @ 82% 2x 5 “Speed” @ 68% 1x 5 (5 sec Pause) @ 60% For Time: -50 Bar Facing Burpees ~~then 1 min AMRep -Double Unders (“For Time” and “AMRep” are scored separately.)

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Wednesday 02/14/18 Happy Valentine’s Day!

Wednesday, 2/14/18   3×10 (superset) -Push press (115/75-85) -Bent-over row (115/75-85) *rest 45 sec to 1 min between sets   For Time: (15 minute cap) -500 meter Row -10 Chest to bar Pull ups -10 abmat sit ups -400 meter Row -10  Chest to bar Pull ups -15 abmat sit ups -300 meter Row -10  Chest to bar […]

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Tuesday 2/13/18

Tuesday, 2/13/18 Bench Press 2 x 5 (3 sec Pause) @ 75% 3×5+ @ 82 % Deadlift 5×5 @ 82%

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Monday 02/12/18

Monday 02/12/18 Back Squat 1x 3 to 5 @ 85% 2x 5 Speed @ 68% 2x 5 (5 sec Pause) @ 62% Every 3 min, (death by with 5 round max) -2 shuttle sprints (Down and back = 1) -8 box jumps (30/24) -3 Handstand Push Ups (+3 each round)

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Friday 02/09/18

Every other minute on the minute for 10 minutes: 3 position clean (high hang + Low hang + touch and go) Floor Press: 3×5 @ 85% of bench press 3 Rounds for Time: 10 Thrusters (95/65) 8 Bar Facing Burpees

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Thursday 02/08/18

Front Squat: 2x 5 @ 80% 2x 5 speed @ 65% 1x 5 (3sec) pause @ 60%   Interval Every 3 minutes for 15 minutes: -4 Shuttle Sprints (down and back x 5) -8 Chest to bar Pull Ups

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