Month: February 2018

March 1st Gymnastics Metcon ALT EMOM: Odd rounds: 1 Perfect Rope Climb Even rounds: Practice HSPU cycling 5-8 reps Metcon ALT EMOM: Odd rounds: 3 Foot-locks on rope Even rounds: 30sec HS hold Metcon THE IRON TEST (Time) 30/20 cal row 15 front squats at bodyweight 4 rope climbs *7 min cap

Brought to you by Coach Brittany… Why can it be so dang hard to have a positive internal dialogue? You would never walk up to another member at the gym and tell them “I see how bad your pull ups are and you should probably quit” But why is it okay that we do it to… Read more »

Feb 28th Skill Hang Clean (3-3-3-3-3-3-3) Single Leg Deadlift with Barbell (8-8-8-8-8) Pistol Practice between sets Metcon Metcon (Time) Partner 6K Run One person runs at a time. No less than 200 meters, no more than 800 meters. Metcon (Time) Partner 4K Run Rowing is alternative. One person works at a time.

Feb 27th   Skill Open Workout Recovery Practice – Banded Distraction Stretches and Isometrics Metcon Level 2: 6 Rounds for time: 2 Snatch 185/125 and 6 Burpee Box Jumps 30/24 Level 1: 4 Rounds for time: 12 Power Snatch 75/55, 12 Push Press 75/55, 12 Box Jumps 24/20

Feb 26th Metcon Weightlifting Metcon (Weight) 6 sets: 2 BTN split jerks +1 front rack split jerk Push Jerk (5-5-5-5-5) Alternate sets with pvc pausing jerk dips. 5 sec hold in each dip. Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10… Read more »

Feb 23rd Weightlifting Overhead Squat (3-3-3-3-3-3) 5/5/2/2 Tempo 5 sec lower 5 sec hold 2 sec stand 2 sec hold Metcon Metcon (Time) 6 RFT: 5 Squat Snatch 95/65# 10 Ring Dips 40 Double-Unders Metcon (Time) 6 RFT: 10 KB taters 53/35# 10 HR push ups 120 Single unders

Feb 22nd Gymnastics Metcon 5 Sets: – 6 Strict Muscle Ups (Toe Spot/Feet Elevated) – 12 Heavy Russian KB Swings – 6 Hollow to Bridge Snaps – 12 V-ups Metcon Metcon (AMRAP – Rounds and Reps) 16 minute partner AMRAP: – 12 Burpees – 15/12 cal Bike / Ski / Row – 18 KB Snatches… Read more »

Feb 21st Weightlifting Split Jerk (3-3-3-3-3-3) Up to 70% Bench Press (5-5-5-5-5) Metcon Metcon (AMRAP – Reps) 7min amrap ascending ladder of: Thruster + Chest to Bar 3/3 6/6 9/9… Metcon (AMRAP – Reps) 10min amrap ascending ladder of: Pull-ups + Wall balls 3/3 6/6 9/9…

Feb 20th Skill Metcon 3 rounds 2min rotating stations: ROW / Jump Rope / CORE Metcon Metcon (Time) 800m Run 50 KBS 53/35# 800m Run 50 KB OH walking lunges 400m run 50 push ups 400m run 50 KB OHS Metcon (Time) 400m Run 50 KBS 400m Run 50 OH DB walking lunges 400m run… Read more »

Feb 19th Weightlifting Metcon (Weight) 6 sets of: 2 Clean Hi pulls + 1 Power Clean Sumo Deadlift High Pull (5-5-5-5-5-5) Alternate with handstand kick ups and 30-60sec handstand holds Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 15 TTB 12 Box Jumps 9 Deadlifts 225/155