Tuesday, February 21st

Cash-In

Complete as many chest to bar pull-ups as possible in 5 minutes.

WOD

Complete as many rounds and reps as possible in 15 minutes of:

9 push press, 2 x 50/35lb
12 deadlifts, 155/105-lb
15 box jumps, 24/20-in. box

Post rounds completed to comments.

Monday, February 20th

Heads Up! 6am and 7am classes are cancelled today. 

WOD

500 double-unders for time.

Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

Post time to comments.

Sunday, February 19th

Heads up! 6 and 7am classes are cancelled on Monday.

Oly Session

Power clean + clean
5 x (2 + 1)
Push jerk + jerk
5 x (2 + 1)

CrossFit Session

Strength

Bench Press
1 rep max

Conditioning

Complete as many rounds as possible in 10 minutes of:
20 Overhead Squat, 95/65
20 Burpees over the Bar
20 Kettlebell Swings 53/35

Post max and time to Comments.

Saturday, February 18th

If you haven’t yet signed up for the CrossFit Open, do it today!
Here’s who’s participating so far.

WOD

For time:
Fran
1-mile run

Fran is 21-15-9 reps for time of 95/65-lb. thrusters and pull-ups. Complete Fran before running the mile.

Post time to comments.

Friday, February 17th

Strength

Back Squat
3 x 5

Conditioning

Open Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb.

Post squat load and reps completed to comments. Compare to 3/21/15.