2.29.16 WOD
February 28, 2016
Athletes, two things. First please do not forget to submit your 16.1 Open WOD scores on the CrossFit.games.com site. They must be submitted before Monday at 5pm.
Second.
We are SO excited to announce a partnership with Paleo Nick to bring you fully-cooked Paleo and Zone-friendly meals! They are offering us an awesome sampler pack that consists of 12 full meals, 3 each of 4 different meals. These are perfectly balanced in protein, carbohydrates
2.26.16 WOD
February 25, 2016
CrossFit Open WOD 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Scaled;
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb.
2.25.16 WOD
February 24, 2016
Athletes, Monday at 5pm is the deadline to registration for the CrossFit Open. If you are on the fence, just take the step and sign up. You will not regret it.
If you do decide to register, make sure you get this weeks WOD judged on Sunday and a score submitted as well. Don't wait until Monday. Because it might be to late to get judged. The site to register is below.
Games.CrossFit.Com
WOD:
3, 5 Minute rounds for total rounds completed:
5 Hang Sq
2.24.16 WOD
February 23, 2016
WOD:
3x5 Strict Press (8 Minutes)
Then
3 Rounds for time of:
15 Supine Ring Rows
10 Floor Press 155/110
5 Bar Muscle-Ups
12 Minute time cap.
2.23.16 WOD
February 22, 2016
WOD:
0:00-10:00
"Isabel" (30 Snatches @135/95)
AMRAP of Double Unders w/ Remaining Time
10:00-20:00
"Grace" (30 Clean and Jerk @135/95)
AMRAP of Double Unders w/ Remaining Time
Score= Total Double Unders.
Note: scale to a weight that you are able to complete both WODs. Check your ego at the door.
If you do not complete all reps in each WOD, the reps not completed will be made up after the time has expired in burpees. One rep not completed equals
2.22.16 WOD
February 21, 2016
WOD:
3 Rounds for total reps:
0:00-2:00- 200m Run, Burpees w/remaining time
2:00-3:00- Push Press 75/55
3:00-4:00- Pull-ups
4:00-5:00- Front Squat 75/55
Rest 2 Mins.
Score is total reps.
2.19.16 WOD
February 18, 2016
Athletes, we have our lost and found table up at the box again. their is a ton of stuff on it. If you are missing something check the table it might be there.
5-3-3-1-1-1 Back Squat (Work to 85% of 1RM) - 15 Minutes.
Then:
8 Min. AMRAP
5 Bulgarian Lunges 95/65
10 Box Jumps 24/20
20 Double Under
Note: on the split lunges alternate every round.
2.18.16 WOD
February 17, 2016
For Time:
15-12-9
Thruster 135/95
Power Clean 135/95
Overhead Squat 135/95
17 Minute time cap.
2.17.16 WOD
February 16, 2016
12 Minutes EMOM of:
Odd-2 Rope Climbs
Even-12 Deadlift 135/95
50 Burpee penalty if you do not make all 12 rounds :)
2.16.16 WOD
February 15, 2016
5x5 Bench Press (as heavy as possible.) - 10 minutes.
Then for time:
30-20-10
WallBalls 20/14 @ 10/9'
Dragon Flys
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