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
Thursday, February 13, 2014
All classes are cancelled today.
The Olympic Weightlifting class has been rescheduled and moved to next Thursday at the same time.
Rest
Wednesday, February 12, 2014
Strength
Squat
Conditioning
“Annie”
For time
50-40-30-20-10 reps of:
Double unders
Sit ups
♦ compare to 10/31/13 ♦
Tuesday, February 11, 2014
Skill / Strength
Hang snatch
Conditioning
2012 CrossFit Games Open WOD 12.3
As many reps as possible in 18 minutes of:
15 Box jumps (24″/20″)
12 Push press (115#/75#)
9 Toes to bar
♦ compare to 11/25/12 ♦
