Monday 2/1/16

Happy February!

Beginning next week, we will be removing the 7pm class and adding a 5pm class. Day of the week TBD.

6:00am, 6:00pm, 7:00pm

Strength:

deloading bench press ending with max rep out

WOD:

8 Deadlifts (185/135)

8 box jumps

8 ball slams

8 rounds

Sunday 1/31/16

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8:30am

Strength:

overhead squat 1-1-1-1

*we are taking a break this Sunday from the CrossFit Open workouts due to the combination of movements we’ve done in the past few days. We’ll pick this up again beginning a week from today.

WOD:

20 Russian kettlebell swings

30 toe touch (1 count)

40 double unders

4 rounds

Tuesday 1/26/16

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6:00am, 6:00pm

“Filthy Fifty”

50 box jumps

50 jumping pull-ups

50 kettle bell swings

50 walking lunges

50 knees to elbows

50 push press 45/35

50 back extensions

50 wall ball shots

50 burpees

50 double unders

 

Mobility

Friday 1/22/16

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6:00am, 7:00am, 5:30pm

Strength:

power clean 3-3-3-3

WOD:

10 clean and jerks

25 box jumps

8 clean and jerks

25 wall ball shots

6 clean and jerks

25 back extensions

4 clean and jerks

25 box dips

2 clean and jerks

25 starfish