Monthly Archives: January 2017

Tuesday, January 31 Gym Open @ 6:20am

PREPARATION: Row for 3 minutes @ Rate 22, 24 and 26 each minute ¬†5 rounds of: 1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch STRENGTH: Load according to form and feel for all of the following: 1 … Continue reading

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Monday, January 30 Gym Open @ 5:15pm

Great showing by three of our own at the CrossFit Closer comp on Sunday:) PREPARATION: Run 2 laps 10 Goblet Squats 5 reps of the Bear Complex with bar STRENGTH: The first 5 sets are Complexes designed to work on … Continue reading

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Friday, January 27 Gym Open @ 6:20am

PREPARATION: 20 Jumping Jacks 20 Push Press with bar 20 Shoulder Taps while in plank STRENGTH: Bench Press as follows: 1 set of 10 reps @ 40% 1 set of 8 reps @ 50% 3 sets of 6 reps @ … Continue reading

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Thursday, January 26 Gym Open @ 6:20am

https://journal.crossfit.com/article/cfj-sober-second-chance PREPARATION: Row 20 Calories @ rate 22 10 Inchworms Row 20 Calories @ rate 24 10 Good Mornings @65/45 Row 20 Calories @ rate 26 STRENGTH: Touch-n-go Deadlifts as follows: E3MO3M, for 5 rounds, complete: 1 set of 10 … Continue reading

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Wednesday, January 25 Gym Open @ 6:20am

PREPARATION: 2 rounds of: Row 250m 5 Hang Power Clean¬† 5 Power Clean 5 Strict Press 5 Push Press 5 Push Jerk STRENGTH: Every 3 minutes, for 18 minutes: Power Clean Push-Jerk Barbell Cycling Set 1 – 7 reps @ … Continue reading

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Tuesday, January 24 Gym Open @ 6:15am

Total support:) PREPARATION: 2 rounds of: Row 250m 1 round of the 5 rep Snatch warm up sequence STRENGTH: Load according to form and feel for all of the following: 1 set of 5 reps of Snatch Balance 1 set … Continue reading

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Monday, January 23 Gym Open 5:15pm

Community creates critical change – thanks for the support, crew! PREPARATION: Run 2 laps 2 rounds of Tabata of the following: KB Swings Air Squats Sit Ups Plank Hold STRENGTH: E2MO2M complete the following: Back Squats as follows: 1 set … Continue reading

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