Sunday, February 21st 2016
Come join the Yoga crew at 8:15am! -OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.
Come join the Yoga crew at 8:15am! -OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.
-TEAM WOD- A team workout will be made up on the spot by Sarah. Come get a great free workout at 10am. Drag a friend along!
XS CrossFit – General CrossFit CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk OR CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Hanging Knee Rais …
XS CrossFit – General CrossFit Metcon Metcon (Time) James’ Birthday WOD -39 Burpees -2 Rope Climbs (20′) -39 Dumb Bell Alt. Snatch (50/30#) -78 Russian Twists (25/15) -39 Box Push-ups (6″/8″) -2 Rope Climbs (20′) -39 Burpees …
XS CrossFit – General CrossFit Skill-work Metcon (No Measure) 15 minutes of parallette work: -Shoot Throughs -L-sits -Tuck Holds -Handstand Holds Metcon Metcon (Time) 5 ROUNDS: -300m Row -1 Minute Plank (on hands) …
XS CrossFit – General CrossFit Weightlifting Back Squat (3-3-3-3-3RM) Metcon Metcon (Time) 3 ROUNDS: -6 Thruster (95/65#) -9 Burpees Over The Bar (lateral) 3 MINUTE REST 3 ROUNDS: -6 Deadlift (185/135#) -9 Shuttle Runs Shuttle run: 10 meters down and back= 1 …
XS CrossFit – General CrossFit Metcon (Time) The Chelsea’s Birthday Partner WOD 3 Rounds of: -32 Power Cleans (135/95#) -26 Handstand Push-ups -32 Box Jumps (24/20″) -26 Toes-to-Rings Switch as needed with only one person working at a time. When an athlete finishes a movement the other athlete must begin the next movement. …