February 28, 2014

The Open season is here!!!

14.1

10 Minute AMRAP

30 Double Unders

15 Power Snatch (75/55)

February 27, 2014

Strength:

Snatch

2-2-2-2-2-2

Snatch Pulls

5-5-5-5-5

5 Sets (not for time)

Prowler - 2 lengths

Ring Dips

The Open 14.1 gets released tonight!!!

February 26, 2014

Strength:

Strict Press

5-5-5

12 Minutes Every minute on the minute

Odd: 10 Overhead Squats

Even: 10 Toes to Bar

WOD:

3 Rounds

10 Power Cleans

35 Double Unders

For the Open we will be doing the workouts on Fridays. If you are signed up with CrossFit Games we will be doing the judging in the evening at the 5:15 class. We will run heats so please show up early and get warmed up. I will do my best for programming trying to balance everything out.

February 25, 2014

JP coaching during the Teens Performance class!!

Strength:

Deadlift

5-5-5

5 Sets of Max Chest to Bar Pull Ups

Rest 90 seconds

WOD:

5 Rounds

In two minutes

20 Kettlebell Swings

20 Box Jumps

Max Hand Release Push Ups in remaining time

1 Minute

February 24, 2014

Congratulations to all the athletes at the Sochi Olympics. I guess this means I have to start doing work again!

Strength:

Clean + Jerk

2-2-2-2

Back Squat

5-5-5 @ 80%

WOD:

12 Minute AMRAP

15 Wall Balls

15 Burpees

15 Shoulder to Overhead (95/65)

The Open starts this week. We will be doing the WODs on Friday nights. If you cannot make it to Friday night then Open gym on Saturday or Sunday will be the other times. 

Also for Barbell For Boobs we will have auctions on display. One of them will be to pick the workout to the CrossFit coach (Kira, Bob and Amy) and they will have to do it on Saturday!

February 23, 2014

Matt with Bob and Amy at an Olympic Lifting seminar

Strength:

Split Jerk

3-3-3-3-3

WOD:

Coaches Choice

5 Days until the Open starts!!!

7 Days until Barbell for Boobs!!!

February 22, 2014

WOD:

"Filthy Fifty"

50 Box Jumps

50 Jumping Pull-Ups

50 Kettlebell Swings (35)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45)

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders

We will have a table set up for the Barbell For Boobs at the gym. Take a look at the items that are up for auction.