February 2017

February 2017

It’s hot today, drink water!

WARM-UP: 200 M run PVC Warm Up: Pass thru Fig 8 OHSQ SKILL: Every 2min for 10min 3 Position Snatch Complex Hip + Hang + Full WOD: 12 Min AMRAP: 200 M Run 8 Box jumps 12 Russian KB Sit Up + Shoulder Press

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Never miss a Monday

WARM-UP: 2x’s :30 drills Squat Hold Air Squats Lunge to instep R Lunge to instep L Push Ups Free Stretch 1min SKILL: 12:00 to complete: 5×5 Back squats WOD: 15-12-9-6-3 Deadlifts Shoulder to Overhead V-Ups

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Sunday Funday

WARM-UP: 3X 5- Inch Worms 5- Burpees 5- Knees To Elbows C2C Run SKILL: Straight to WOD WOD: Teams Of 3 1- 1600 M Row W/ Teammate Plank Hold 2- 90 Bpees W/ Teammate Bar Hang L-Hold 3- 90 SB over shoulder (50/30) W/ Teammate Squat Hold 4- 90 Alternating Russian Twists 5- 1600 M

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More Dumbbells

WARM-UP: 2 x 20 Monster Walks in all directions 200m Run Fence drills 10 squats w/ red bands :30 bar hang 6 hollow to arch rolls 10 Pass Throughs 15 OHSQ w/ red bands SKILL: Straight into WOD WOD: For Time: 800m Run 10 Man Makers 100’ Handstand Walk 30 CTB Pull-ups

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17.1,..Thank you Dave Castro

WARM-UP: 200m run X2 :30 Drills Lunge and twist Inch Worms Downward Dog Side Lunges Squat Hold Squats SKILL: Straight into WOD WOD: 17.1 Open WOD For Time 10 – 20 – 30 – 40 – 50 Alternating DB Snatch 15 Box Facing Burpees Over Box    

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CrossFit Open starts tomorrow!

WARM-UP: 3X CTC Run 6 Burpees 8 Pass throughs 10 OHS SKILL: Find a 1RM Split Jerk WOD: For time 15 Bar Facing Burpees 5 Clean and Jerks 12 Bar Facing Burpees 4 Clean and Jerks 9 Bar Facing Burpees 3 Clean and Jerks  

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Have you locked in your spot for the CrossFit Open?

WARM-UP: 9 Min EMOM Min 1: :45 Row Min 2: 5 Russian KBS + 5 American KBS Min 3: 10 WBS SKILL: 3X 10 Jobes Shoulder Work WOD: 1000m Row 50 WBS (20 to the 10 foot target, 14 to the 9 foot target) 50 Box Jumps (24/20) 500m Row 25 WBS 25 Box Jumps

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Shoulder burn

WARM-UP: 30 Jumping Jacks 30 Seal Jumps 2x’s: 200m run 10 Russ KBS 10 American KBS 10 Gob Squats 10 Slsu SKILL: 10:00 EMOM ODD: 2 TGU  on each side EVEN: Rest WOD: For Time: 30 Squat cleans 1 Mile run 60 Push-ups

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We have power!!!!

WARM-UP: 3X: 20 Jumping jacks 10 Wall squats 10 PVC pass throughs :10 Ring support hold :10 Ring dip support hold SKILL: Muscle up drills WOD: For Time: (12:00) 15 – 12 – 9 Thrusters Ring Muscle-ups

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