Thursday, 2/14

THE OPEN IS COMING! YOU ARE RUNNING OUT OF TIME TO REGISTER! DON’T LET YOUR TEAM DOWN, ANY SKILL LEVEL CAN EARN POINTS FOR YOUR TEAM!!!
https://games.crossfit.com

amrap 10
20 bird dog
20 dead bug
50ft single arm carry R
50ft single arm carrry L
20 second L hang

technique thursday

MOBILITY: 1:00 each
pass through
eagle/side
squat bottom

Wednesday, 2/13

THE OPEN IS COMING! YOU ARE RUNNING OUT OF TIME TO REGISTER! DON’T LET YOUR TEAM DOWN, ANY SKILL LEVEL CAN EARN POINTS FOR YOUR TEAM!!!

https://games.crossfit.com/

Warm-up:
20 bar bell thrusters
1 min row easy pace
10 barbell thrusters
1 min row moderate pace
5 thrusters 95/65
1 min row hard effort

WOD:
7 rounds
1 min on 2 off
10 thrusters 95/65
max cal row

MOBILITY:
1:00 each
hamstring pulses
happy place
squat bottom x 2

Tuesday, 2/12

THE OPEN IS COMING! YOU ARE RUNNING OUT OF TIME TO REGISTER! DON’T LET YOUR TEAM DOWN, ANY SKILL LEVEL CAN EARN POINTS FOR YOUR TEAM!!!

https://games.crossfit.com/

WOD: 8 rounds for time
5 hang snatch 135/95
10 chest to bar
50 double unders

MOBILITY: 1:00 each
calf beam/side
airplane/side
squat bottom

Monday, 2/11

IT’S THAT TIME OF YEAR! ARE YOU REGISTERED FOR THE OPEN? THE INTRAMURAL IS GOING TO BE LOADS OF FUN AND ANY SKILL LEVEL CAN EARN POINTS FOR YOUR TEAM!
https://games.crossfit.com/

WOD:
amrap 10
50 ft mixed rack lunge 50/35
3 ring muscle ups

MOBILITY: 1:00 each
archer/side
forward fold
standing straddle
squat

Saturday, 2/9

Warm-up: amrap 7
run 100
10 bar kips
10 sec hold at knee
5 sumo inch worms

WOD: teams of two
amrap 30
20 deadlifts 225/155
20 bar facing burpees
run 400

4:00 squat bottom

kids.jpg

Friday, 2/8

Warm-up: 50ft each
lunges
side shuffle right
side shuffle left
*10 sec handstand hold between each

WOD: 5 rounds
15 box jump overs 30/24
25ft hs walk
*add 25ft each round

Mobility: 1:00 each
high banded lat
airplane/side
squat bottom

butters.jpg

Thursday, 2/7

Warm-up: 2:00 each
post banded hip/side
banded ankle/side
front rack complex

3 rounds guided warm up
row 150m
hang cleans starting with bar. working up to met con weight
5-10 wall balls

WOD: 5 rounds for time
row 500m
10 hang power cleans 155/
20 wall balls

Mobility: 1:00 each
hamstring pulses
happy place
wrists

family.jpg

Tuesday, 2/5

WARM-UP: amrap 7
run 100
10 sumo deadlift
5 ropes

WOD: 4 rounds for time
4 rope climbs
40 alt db snatches 50/35
run 400

MOBILITY: 1:00 each
sphynx
archer/side
squatbottom

1530816281_4_Best-Health-and-Fitness-Quotes-Fitness-motivation-inspiration-fitspo-crossfit-running-workout-exercise-lifting.jpg

Monday, 2/4

WOD: 2 rounds for time

20 front squats 205/145

40 toes to bar

200 dubs

Mobility: 1:00 each

calf beam/side

squat bottom right leg bias

squat bottom left leg bias

squat bottom"

Saturday, 1/26

amrap 7

10 air squats

10 sumo dead lifts

10 shoulder taps

5 hs kick ups

games/primer with pat

teams of 3

in 25 mins

1 mile team run

in remaining time amrap

45 dead lifts 225/155

45 hspu

15 squat cleans 225/155

150 ft hs walk

3:00 squat bottom

Wednesday, 1/23

Warm-up: amrap 10

10 suitcase DL

10 single arm swings

10 waiters squats

50ft oh walk

repeat on other side

WOD: weakness wednesday

Mobility: 1:00 each

hamstring pulses

happy place

archer/side

squat bottom

(repeat if possible)

IMG_9664.jpeg

Tuesday, 1/22

Warm-up amrap 7

20 step back lunges

10 front squats

5 hs kick ups

WOD: 6 rounds for time

run 200m

10 hang power cleans 135/95

25ft hs walk

Mobility: 1:00 each

high banded lats

cross/side

squat bottom"