Tuesday, 2/23/2016

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

Skill:
Rope Climbs

WOD:
AMRAP in 8 minutes:
8 Thrusters (135#/95#)
8 alternating pistols

Core/Accessory:
3×8 Strict Toes-to-Bar

3×8 Bent Over Rows

Post your results to the comment section.

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  One thought on “Tuesday, 2/23/2016

  1. Coach Cat
    February 23, 2016 at 6:28 pm

    Back squat 4×4 @ 205# with 2 min rest between sets

    5 rounds @105#
    12 deadlifts
    9 hang power cleans
    6 push jerks
    1 min rest

    15 minutes of handstand hold and walk practice

    3×8 Kettlebell windmills @35#

    Metcon:
    4+6 rx’d

    3 rounds
    500 meter row
    100 double Unders
    1 minute rest

    ROM WOD

    Liked by 1 person

  2. Nisha
    February 23, 2016 at 8:15 pm

    2 mins Jump ropes
    2 rounds of
    10 Air squats , 10 pushups, 10 sit-ups, 10 Jumping tucks, 10 Good Mornings, 10 PVC Overhead Squat, 10 Jumping Jacks

    Metcon: 5+8 ( #45 Thruster, Pistol squats with band)

    Core Completed.

    50 Reps Power cleans with 45# barbell
    50 reps Banded pull downs
    100 reps banded pull aparts

    PR on Deadlift 135#

    Like

  3. February 24, 2016 at 7:25 am

    4+14 – 75# thrusters, box pistols. Did core + some strict pull-up work.

    Like

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