Wednesday, 2/24/2016

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:
Shoulders

Strength:
Front Squats: 5×3 (3-second pause at the bottom of 3rd rep of each set)

WOD:
5 Rounds:
10 Chest-to-Bar Pull-Ups
10 Shoulder-to-Overhead (115#/75#)

Core/Accessory:
Accumulate 5 minutes of plank

2×25′ Monster Walks

Post your results to the comment section.

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  One thought on “Wednesday, 2/24/2016

  1. HM ALEX
    February 24, 2016 at 4:29 pm

    Rx 9:48

    Like

  2. February 25, 2016 at 6:56 am

    9:56 – reg kipping pull-ups, 85# SOHs. Front squats: 85/95/115/125/135. Did core: 2×2:30 planks, green band MWs+ some strict pull-up work.

    Like

  3. Pete (PM)
    February 27, 2016 at 12:36 pm

    13:46 for WOD with Ring Rows and 75# push press. Last two sets of push press were killers! Front squats: 85/95/115/125/135. First time doing 3 reps at 135#. 2 x 25′ monster walks and 3 x 10 situps.

    Like

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