Friday, 2/19/2016

We are now offering ROM WOD 4:30-5 p.m. Monday-Thursday! Yoga for CrossFitters!

Don’t forget to sign up for the CrossFit Open! You can get it done in the gym.

Airrosti will be doing a shoulder mobility workshop on March 1 at 6 p.m. Sign up!

Mobility:
Hip Flexors

WOD:
5 Rounds:
5 Power Cleans (185#/125#)
10 Box Jumps (24″/30″)
20 Wall Balls (20#/14#; 10’/9′)

Core/Accessory:
3×8 GHD Bench Press

100 Banded Good Mornings

Post your results to the comment section.

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  One thought on “Friday, 2/19/2016

  1. Coach Cat
    February 19, 2016 at 2:17 pm

    Every 2:00 x 7: 1 power clean + 1 push jerk + 1 squat clean + 1 split jerk
    83, 113, 133, 143, 148 (F), 133, 133
    Didn’t help that I was checking and responding to emails in between sets

    6 rounds of :45 HSPU, :15 rest, :45 dubz, :15 rest (alternate strict/kipping HSPU)
    1. Strict HSPU: 20; Dubs: 66
    2. Kipping HSPU: 15, Dubs: 60
    3: Strict HSPU: 7, Dubs: 40
    4. Kipping HSPU: 11, Dubs 53
    5. Strict HSPU 5, Dubs 55
    6. Kipping HSPU 11, Dubs 52

    Metcon:
    16:28 rx’d

    Core: 2×20 strict GHD sit-ups
    2×100 band pull aparts w/ purple band

    Like

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