A. Five rounds for time of:
20 Wallball Shots (20/14)
20 Sit-ups
20 Overhead walking lunges (45/25)
B. Barbell Club with Chris meets Wednesday night during all 4 evening class times
A. Five rounds for time of:
20 Wallball Shots (20/14)
20 Sit-ups
20 Overhead walking lunges (45/25)
B. Barbell Club with Chris meets Wednesday night during all 4 evening class times
A. Three rounds of 15 Back Extensions
B. Three rounds for time of:
30 Calorie row or Airdyne
10 Toes to Bar
15 Push-ups (Chest to floor)
15 Kettlebell Swings (70/53)
* Pick whichever you are WEAKEST at during the WOD. Don’t choose the rower if you need work on the bike!
A. Work up to a 3 rep max for Front Squat. Take fifteen minutes
B. Complete as many rounds as possible in twelve minutes of:
5 Squat Cleans (135/95)
10 Pull-ups
A. “Walkabout”
50-40-30-20-10 reps of:
Air Squats
Sit-ups
Double Unders
B. Barbell club meets with Will at 10 and 11AM
A. Deadlift with bands 3-3-3-3. Increase weight after each set. Touch and go at the bottom
B. 15-12-9 reps of:
Deadlifts (225/145)
Bar-facing burpees
* 50 Calorie Airdyne buy-in
A. Max height box jump. Ten minute time limit. Time to set a new PR. NO walk-ups allowed. Must be from a complete stand still
B. Complete as many rounds as possible in fifteen minutes of:
Row 300 meters
3 Rope Climbs
10 Box step ups with 50lb bag on shoulder (24/20)
A. Muscle-up practice/progressions
B. For time:
60 Burpees
50 Wallball Shots (20/14)
40 meter standing broad jump
30 Sit-ups with medicine ball (20/14)
20 walking lunge steps with single kettlebell overhead (44/26)
10 Muscle-ups
C. Barbell Club with Chris will meet during evening WODs as usual.
A. Split Jerk 5 x 1 @ 90% of your 1 rep max.
B. 21-15-9 reps of the following:
Shoulder to overhead (135/95)
Pistols (total, NOT each leg)
Kettlebell Swings (70/53)
Post loads and times to comments
A. Squat Clean 4 x 2 (75% of your 1 rep max)
B. “Chalky White”
100 Double Under buy-in, then three rounds of the following:
10 Power Cleans (135/95)
Row 250 meters
10 Box Jumps (30/24)
Rx+ 165/105, 36/30″ box jump
C. Don’t forget to sign up for the CrossFit Games Open beginning in March. Check the email I sent you last week or email [email protected] for more details!
“Pinky”
A. Complete as many rounds as possible in seven minutes of:
7 push-ups
7 overhead walking lunges (each leg) (45/25)
Rest 2 minutes
“The Brain”
B. Complete as many rounds as possible in seven minutes of:
40 meter shuttle run
7 Push Presses (115/75)
Barbell Club meets at 10am and 11am with Will!