Tuesday 3-1-16

EMOM 12 MIN

1 Snatch 

- Increase weight every minute for 12 minutes.  Start at a weight that will set you up for a PR attempt at the 12th min.  If you fail during the minute, take one minute off, decrease the weight to something you know you can hit until the 12 minutes are up. 

Rest 2 min 

AMRAP 8 MIN

3 Snatches (@ 80% of heaviest weight hit during part A)

3/2 muscle ups 

Doris, Cheryl, Jenna 

Monday 2-29-16

3 Rounds (5 min cap)
15 KBS (53#/35#)
10 Box Jumps

Rest 2 Min

3 Rounds (5 min cap)
200 Meter Run
15 KBS (53#/35#)

Rest 2 Min

3 Rounds (5 min cap)
15 KBS (53#/35#)
10 Box Jumps

Grizzy.

Saturday 2-27-16

16.1 

RX & RX Teens (16-17)

AMRAP 20 MIN

25' OH Walking Lunge (95#/65#)

8 Bar facing burpees

25' OH Walking Lunge

8 CTB Pull ups

Scaled adults & scaled teens 

AMRAP 20 MIN

25' Front Rack Lunge (45#/35#)

8 Bar Facing Burpees 

25' Front Rack walking lunge

8 Jumping Pull ups (pull up bar is 6" above head)

RX Teen (14-15)

25' OH walking Lunge (65#/45#)

8 Bar facing burpees

25' OH Walking lunge 

8 Pull ups

RX Masters (55+)

AMRAP 20 MIN

25' OH Walking Lunge (65#/45#)

8 Bar facing burpees

25' OH Walking Lunge

8 Pull ups

Masters Scaled (55+)

25' Walking lunge

8 bar facing burpees

25' walking lunge

8 jumping pull ups 

Friday 2-26-16

For Time
100 Double unders
50 Wall Balls (20#/14#)
80 Double unders
40 Wall Balls
60 Double unders
30 Wall Balls
40 Double unders
20 Wall Balls
20 Double unders
10 Wall Balls

16.1 Announcement.  See everyone next week :) 

Thursday 2-25-16

6pm class will have the first crack at 16.1 tonight! All other classes will do the following workout.  Please come by to watch the announcement tonight at 5pm and cheer on those doing the workout at 6pm! 

Triple Tabata (12 min total)

20 seconds max KBS (53#/35#)

Rest 10 Seconds 

20 seconds max Push up

Rest 10 seconds 

20 seconds max Air Squat 

Rest 10 Seconds 

Score is average over all 8 rounds.  Take total reps combined over 8 rounds and divide by 8. This is your score. 

Sarah and Gabby.
Still not sure if you want to do the open? Come tonight and watch everyone give it their all and be inspired!
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Wednesday 2-24-16

AMRAP 12 MIN

5 Box Jump Overs (24"/20")

10 Toes 2 Bar

5 OHS (135#/95#)

Will & Kylie. If that face doesn't make you want to sign up for the open.... I don't know what to say. Here's the link encase you change your mind ;) https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Tuesday 2-23-16

30-20-10 (15 min cap) 
HSPU
Alternating DB Power Snatch (75#/55#)
Run 200 meters

Then...

Teams of 3 for time
3 Rounds each (9 rounds total for a team of 3)
250 Meter Row

KayRee. The open starts Thursday!!!! Go sign up here https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games