All posts by Rebecca Bell

Workout For Saturday February 24, 2018

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Happy Birthday to Jenn and Laura!

If you still need to complete the Open workout, please come to open gym on Sunday.

8:00am Partner Workout

9:00am Partner Workout

10:30am Yoga

“Partner WOD”

AMRAP in 25 Min of

200m Run (together)

20 Partner Wall Ball (20/16#)

20 Alt Burpees

20 Push Jerk (135/93#) (Split as desired)

 

Workout For Friday February 23, 2018

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The CrossFit Open starts TODAY! Please sign up at games.crossfit.com. There is a RX division AND a scaled division, so everyone can participate in the fun! We will be completing the open workouts during all class times on Friday for the next 5 weeks.

“18.1”

AMRAP in 20 Min of

8 Toes 2 Bar

10 Hang DB Clean and Jerks (50/35#) (5 each arm)

14 Cal Row (12 for the ladies)

“Scaled 18.1″

AMRAPin 20 Min of

8 Hanging Knee Raises

10 Hang DB Clean and Jerks (35/20”)

14 Cal Row (12 for the ladies)

Or

“Alternate WOD”

AMRAP in 20 Min of

200m Run

25 V-ups (20/16#)

25 Mtn Climbers (L+R=1)

25 Knees 2 Elbows

Workout For Wednesday February 21, 2018

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Dont forget to sign up for the Crossfit Open! For the next 5 weeks we will be completing the open workouts on Friday, instead of Chipper Friday.  There is both a RX division and scaled, So anyone can do it!

games.crossfit.com

“Benchmark Wednesday”

Choose one of the following Benchmark Workouts

“180127”

AMRAP in 20 Min

10 Chest to Bar Pull-ups

15 Push-ups

20 Alt Pistols

*After every 3 Rounds complete 10 Burpees

Or

“Mini Blanchard”

2 Rounds

800m Run

32 Jumping Squats

32 Lunges

32 Deck Squats (25/15#)

32 Burpees

 

 

 

 

Workout For Tuesday February 20, 2018

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Don’t forget to sign up for the CrossFit Open! We will complete the workouts every Friday during all class times. There is both a scaled and RX division, so everyone can participate!

games.crossfit.com

“WOD”

Deadlift

5×3@85%

Then

AMRAP in 12 Min of

60 KB Swings (70/53#)

100 DU’s (x3 Singles)

Or

“BODY”

AMRAP in 30 Min of

400m Run

35 Wall Balls (20/16#)

25 Skater Plyos

15 Med Ball Cleans

5 Med Ball Push-ups