thursday 3.1.18
Posted on February 28th, 2018 by Cossfit Route 1– RE-TEST DAY – bench press: build to heavy 5 ring row: 4×8 – 2k Row
Read More– RE-TEST DAY – bench press: build to heavy 5 ring row: 4×8 – 2k Row
Read More– hurdles/ bounding: 4×4 Turkish getup: 4×2 each arm – 3 rounds 20 bb snatches (75/55) 15 box jumps overs (24/20) 8 step ups ea w/ kb (53/35)
Read Morepower clean: 5×1.1 @ 85% of 2.20.18 – 5 rounds 5 hang power cleans (185/130) 15 hspu
Read More– Front Squat: 1 rep @80% 2×2 -20 +10# from last week – 3 rounds 3 amrap 10 front squats 10 box jumps ME Burpees Rest 3 minutes between rounds. Men: 185-lb. squat, 36-in box jump overs Women: 125-lb. squat, 30-in. box jump overs
Read MoreQ: Should I sign up for The Open this year? A: YES!! It’s the one time a year when all of the CrossFitters in the world are truly held to the same standards, and are unified as ONE community. Plus, it’s such a fun time for our gym. And finally, if you generally come to […]
Read More– I will be watching the Open announcement at 8pm at the gym if anyone wants to stick around. First person to guess the workout before 7:30pm wins a sweatshirt. Post your guess in the “Leave a reply” / Replies section above. – ot2m x5 1 power or squat snatch – 5x row :45 rest […]
Read More– Aurora aka the silent assassin, with a second place finish this past weekend at the 2A comp. – two foot triple jump: x4 single leg box jump: 4×4 each leg(20/12) – OTM 10 odd: 10 ttb even: 200m run
Read More10 min to build to heavy pc – 2 min on / 4 min off 15 /11 cal ass bike or 18/14 airdyne 5 pc (205/ 140) ME Bar Facing Burpees x3
Read More– Front Squat: 1 rep @80% 2×2 -20 Increasing 10# a week – 3 rounds 20 db snatches (50/35) 10 Thrusters (50/35) 5 man makers
Read More– “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” —COACH GLASSMAN – 15.3 14 amrap 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
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