Archive for February, 2016

Monday, February 29, 2016

Posted: February 29, 2016 by jmdimitri in WOD

EMOM 21:

Min 1: 50m sprint

Min 2: Calorie Row 10/13

Min 3: 7 Power Cleans (95/135)+ 30 Dubs 

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Oly 7:00

1) Hip Sn+ Sn Bal

4×1/60,65,70,75

2)Sn

3×2/75,80,85

3×1/85,90,95

3)Ppress from Split

5×4/AHAP 

Weekend Open schedule 

Posted: February 27, 2016 by jmdimitri in WOD

Open athletes, we’re starting at 8 tomorrow and 9 on Sunday. Don’t forget about the BBQ/potluck tomorrow.

16.1 Open WOD tips!!

Posted: February 26, 2016 by jmdimitri in WOD

Please watch this if you were doing the openhttps://vimeo.com/156795990

Friday, February 26, 2016

Posted: February 26, 2016 by jmdimitri in WOD

35-30-25-20-15-10.

Ball Slams (15/20)

200m run

Elevator drops (35/55) ea hand 

Alt jumping lunges  

 Oly 6pm 

1) CnJ EMOM 5

70,70,75,75,80

Immediately into

E2MOM 8

85,85,85,85

2) Back Squat

5×5/last two sets +5# fr last wk

CrossFit Open!!!!

Posted: February 25, 2016 by jmdimitri in WOD

Open athletes:There is a sign up sheet at the box so you can let us know wether you’re doing your open WOD Saturday or Sunday morning. 

If you can’t make it to the box before Saturday, please text Jeannie to put you in the list. 

We’re having a pot luck/BBQ this Saturday to celebrate the first open WOD. Everyone is invited to join us to cheer on our athletes!!! 

Please bring a snack/dish!! 

Thursday, February 25, 2016

Posted: February 25, 2016 by jmdimitri in WOD

5 RFT.

12 OHS (65/95)

12 Box Jumps (20/24)

12 Push Press (65/95)

400m run

  

Wednesday, February 24, 2016

Posted: February 24, 2016 by jmdimitri in WOD

40-30-20-10
WallBalls (14/20)

KBS (35/55)

AbMat Sit-ups 

200m row

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Oly 7pm