Tuesday March 3rd
Group Warm up Strength DeadLift (touch and go) 3-3-3-3-3 WOD 12:00m AMRAP Suicide run (20m, 40m, 60m) 12 C2B 8 Hang Power Cleans (155/105) Cashout- weighted Barbell bent rows 5-5-5-5
Author Archive for: andrew
Entries by Andrew Gonzales
Monday March 2nd
Strength Front Squats 5-5-5-5-5 WOD 4 rounds of… 16 OH walking plate lunges (45/25) 4 Wall Climbs 8 Burpees Then finish w/ 100 DU Cash out- 20 OH Tricep Ext. + 20 Ring Dips 15.1 in action photos!
Saturday Feb 28th
we will be closed on this Saturday.
Friday Feb. 27th
Workout 15.1 9-minute AMRAP:15 toes-to-bars10 deadlifts5 snatches (M 115 lb. / F 75 lb.) Workout 15.1a 1-rep-max clean and jerk 6-minute time cap
Thursday Feb. 26th
Strength Bench press 8-8-8-8-8 WOD Row 1000m for time Rest 5min 21-15-9 KBS (62/35) Ring rows Walking lunges
Weightlifting Wednesday Feb. 25th
Strength Back Squat 5-5-5-5-5 Weightlifting Hang squat snatches 3-3-3-3 Power cleans 3-3-3-3 Push press 5-5-5-5 WOD 5RFT 10 SDLHP (95/65) 20 WB 15 sit-ups
Tuesday Feb. 24th
Strength Weighted pull-ups 5-5-5-5-5 Then, work on Kip and butterfly WOD 14:00min AMRAP 18 Box Jumps (24/20) 9 T2B 40 DU’s
Motivational Monday Feb. 23rd
Strength EMOM 9:00am 5 DL/ 3 Burpees (275/185) WOD 18 Thrusters (95/65) 100m Plate run (45/25) 15 Thrusters 100m Plate run 12 Thrusters 100m plate run 9 Thrusters 100m plate run 6 Thrusters 100m run 18:00min time cap Sign up for the 2015 CrossFit Open if you have not done so already @ games.crossfit.com
Friday Feb. 20th
Strength OHS 5-3-3-2-2-1 WOD 4 rounds of… Row 15 calories 15 T2B 7 Power Snatches (95/65) Then, 30 tire flips and 2 rope climbs Cash out 4×10 bicep curls Sign up for the CF open if u have not done so already.
Thursday Feb. 19th
WOD “Deck of Doom” DL SU SB HRPU This will be a class group team effort.