Sunday, February 23, 2014
Strength
Squat
Conditioning
2011 CrossFit Games Open WOD 11.3
AMRAP in 5 minutes of:
Squat clean & jerk (165#/110#)
Saturday, February 22, 2014
Good luck to our Frostbite competitors!
There is no 1:45 class today.
Partner WOD
8 Rounds of Tabata squats
Rest 1 minute
-THEN-
AMRAP in 10 minutes of:
5 Deadlift (225#/155#)
50 Double unders
Thursday, February 20, 2014
Skill / Strength
Power clean & push jerk
Conditioning
2012 CrossFit Games Open WOD 12.1
AMRAP in 7 minutes of:
Burpees
Tuesday, February 18, 2014
Three rounds of:
Wall-ball (20#/14#), 10 ft target (Reps)
Sumo deadlift high-pull (75#/55#) (Reps)
Box Jump, 20″ box (Reps)
Push-press (75#/55#) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
♦ compare to 01/14/14 ♦
Saturday, February 15, 2014
With an 18 minutes clock:
1,000m Row
-THEN-
4 Unbroken rounds of:
9 Pull ups
12 Wall ball (20#/14#)
15 Push press (75#/55#)
-THEN-
As many push ups in the time remaining
Friday, February 14, 2014
We are unable to stick with yesterday’s plan because there is nowhere to put this snow.
Today will run as a regular make-up day.
Rest / Make-up / Mobility
