Entries from January 29, 2017 - February 4, 2017
Saturday 2.04.17
Friday, February 3, 2017 at 07:45PM 9am Climb aboard the PAIN TRAIN with Conductor Katrina. Saturdays are always free. beTHERE!
Friday 2.03.17
Thursday, February 2, 2017 at 10:39PM Buy in: Unloaded barbell complex 7 reps each of- RDL>Bent over row>Hang Power snatch>Overhead Squat>Overhead reverse lunge. Mobilize.
Snatch progressively heavier weight to prepare for the workout.
CrossFit Open 12.2 (copied and pasted from games.crossfit.com):
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible
Thursday 2.02.17
Wednesday, February 1, 2017 at 09:27PM Buy in: Tabata downdog progression. Mobilize. Progressively load your barbell for the deadlift portion of the workout.
In 15 minutes complete as many rounds as possible of:
5 Handstand Push ups
10 Pistols (alternating-5/side)
5 Deadlifts (135/225)
10 Toes to Bar
Finisher: in 5 minutes, row or bike as many calories as possible.
Wednesday 2.01.17
Tuesday, January 31, 2017 at 10:59PM Buy in:10 reps Band shoulder complex, band pull aparts, band no-money drill. Mobilize.
Bench Press- 5 sets of 5 reps progressive loading
Shoulder Press- same.
Tuesday 1.31.17
Monday, January 30, 2017 at 10:10PM Buy in: Run the EPB loop. Mobilize.
Partner WOD:
Station 1 (7 minutes AMRAP):
8 reps (4/side)Walking overhead lunges (65/135)
8 reps Box Jumps
8 reps Chest to Bar PullUps
(In this example we'll refer to our two athletes as Ace and Gary. Ace will perform his lunges while Gary waits. Once Ace is done, Gary will perform the Box Jumps. Afer Gary finishes the Box Jumps, Ace will perform the pullups. Then, it's Gary's turn to do the lunges and so on. A "round" in this instance consists of the partners completing the 3 exercises, EVEN THOUGH, Ace will go twice in some rounds while Gary goes twice in others. Record total rounds
Rest 1 minute then:
Station 2:400 meter Partner sled drag (you'll have up to 7 minutes). Rx men 3 plates, women 2 plates. Partners switch out as needed, only 1 partner works at a time. If you finish with time to spare, take a break!
Rest 1 minute then:
Station 3:7 minutes AMRAP same format as station 1
8 wall balls
8 burpees
8 calories rower or bike
