WOD

Friday, February 12, 2016

Clean
EMOM for 15min
10 x 1 @ 75%
5 x 1 @ 80%
5 x 1 +

Clean Pull
6 x 2

BB Step Up
4 x 12

7:15PM
CrossFit Open WORKOUT 14.1

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Our Perfect Sports rep will be in Saturday, February 20th for product sampling.

Our Perfect Sports rep will be in Saturday, February 20th  for sampling product.

 

Thursday, February 11, 2016

5 min SA DB Snatch

4 min DU’s

3 min KB Goblet Squat

2 min Swings

1 min Burpees

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Wednesday, February 10, 2016

Split Jerk

AMRAP IN 10 min
10 Body Row
15 Box Jump
20 OH Walking Lunge

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Tuesday, February 9, 2016

Snatch

AMRAP in 12

10 Cal Row
5 Deadlift
5 H. Squat Clean
1 S2OH

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Monday, February 8, 2016

100 KBS

Rest

75 DU’s

Rest

50 Wall Balls

Rest

25 Pull UPs

Rest

10 TGU

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Sunday, February 7, 2016

Power Snatch EMOM
6 x 1 @ 70%
3 x 1 @ 75 %

Power or Push Jerk
6 x 1 @ 70%
3 x 1 @ 75%

AMRAP in 7min
5 Dips
10 Squats
15 KB Swings

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Saturday, February 6, 2016

Saturday Sega FUN!

Partner WOD!

60 Tire Flips

10 rounds
3 DB Fr squat
1 lap Farmers Carry

10 rounds
10 T2B
10 HR Push Ups

Youth Class

Youth Class

Friday, February 5, 2016

Clean
EMOM for 15min
10 x 1 @ 70%
5 x 1 @ 75%

Clean Pull
6 x 2

4 Rounds
16 Chainsaw Row
16 SL RDL
16 DB Split Squat

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Thursday, February 4, 2016

2 Rounds

15 Box Jump
15 Burpee

rest

800m Row

rest

15 Box Jump
15 Burpee

rest

800m Row

rest

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Wednesday, February 3, 2016

Power Clean
2 RM

Push Jerk
2RM

3 Rounds
12 Kipping pull ups
10 SB walking lunge
2 lap SB Carry

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