Monday, March 9, 2015

Row a 250m time trial

Then:

4 rounds for time of:

200m sprint

5 snatches (1/2 bodyweight)

10 wall balls

20 ab mat sit ups

Saturday

9am: Gymnastics Skills for members
10:15a CrossFit Class
As a four person team, complete as many reps and rounds as possible in 12 minutes of:
*Row 15 calories
Abmat Sit-ups
Burpees
Handstand Push-ups

*The rower sets the pace for the group to advance and switch stations

Friday

15.2

2 rounds within 3 minutes of:

Overhead Squats (95/65)

Chest to Bar Pull-ups 

If you complete the two rounds within the time limit, you have to rest until the next three minute interval. 

The rep requirement starts at ten per movement, and increases by two every three minutes. 

Today it's both about the Open AND about getting a great workout. I'll show you what I mean when you get here today. 

Thursday, March 5, 2014

They will announce 15.2 at 5pm today! We will air it at the box, or you can watch it streamed online at games.crossfit.com 

So excited, I wonder what the movements and format will be?

Today we'll work on squat cleans, feel free to come in and make up a workout you've missed, or row a 5k time trial. 

Wednesday, March 4, 2015

Find your 1 rep max Turkish Get-up

Then:

4 rounds for time of:

8 Kettlebells swing (2/1.5 pood)

12 box Jumps

24 double unders

Tuesday, March 3

Please remove your stickers from the attendance chart asap, they come off pretty easy, it just takes a minute or two. 

Thank you!

As many reps as possible in 5 minutes of:

3 thrusters (95/65)

3 chest to bar pull-ups

*increase your reps for each movement by 3 each round

Monday

30-20-10

Wall balls

Burpees