Tuesday 3/1

Amrap 8

10 power clean 135/95

15 box jump 24/20

NBCF competitors

155/105

Monday 2/29

Amrap 20 (partner)

15 KBS 53/35

10 Goblet squats 

15 sit ups

*alternate rounds with partner

Or

16.1 redo

Box notes:

Remember all scores must be submitted before 7:00pm, no scores will be allowed at 7:00pm or later

16.2 is released this week, schedule will remain the same. Let's get ready for another round of Friday Night Lights!!

Friday 2/26

"Open 16.1"

Amrap 20
25-ft. overhead walking lunge, 95/65
8 burpees
25-ft. overhead walking lunge, 95/65
8 chest-to-bar pull-ups

Thursday 2/25

Amrap 15

15 wallballs

10 burpees

10 DB snatch

Box Notes:

The 2016 CrossFit Open starts this week!  Here is what we have going on the next 5 weeks.

1.  Every Thursday night we will watch the live announcement of the workout in the lobby at 7:00pm.  We will still hold our regular 6:30 class, it will just move quickly so everyone can watch.

2.  We will do the workout in class on Fridays and those registered will also have the option of repeating the workout in class on Monday.  

3. We will also do an event every Friday night at 6:00 "Friday Night Lights" where the whole community is invited to come get judged or just support those doing the workout.

4. Sign up, get registered, participate.. You'll be surprised at what you can do!

Wednesday 2/24

For time 

1000m row

30 hang power clean 135/95

30 C2B pull ups

Tuesday 2/23

For time

10-9-8-7-6-5-4-3-2-1

Thruster 95/65

w/ 30 DU after each set

Monday 2/22

For time

15-12-9

Power snatch 115/75

T2B

Then, immediately 

15-12-9

Deadlift 115/75

Medball sit up

Box Notes:

The 2016 CrossFit Open starts this week!  Here is what we have going on the next 5 weeks.

1.  Every Thursday night we will watch the live announcement of the workout in the lobby at 7:00pm.  We will still hold our regular 6:30 class, it will just move quickly so everyone can watch.

2.  We will do the workout in class on Fridays and those registered will also have the option of repeating the workout in class on Monday.  

3. We will also do an event every Friday night at 6:00 "Friday Night Lights" where the whole community is invited to come get judged or just support those doing the workout.

4. Sign up, get registered, participate.. You'll be surprised at what you can do!

Friday 2/19

WOD

For Time

9 BarMU -- sub 25 pull ups

21 deadlift 225/155

7 BarMU -- sub 20 pull ups

15 deadlift

5 BarMU -- sub 15 pull ups

9 deadlift

Thursday 2/18

"Bring a Friend Day"

Emom 20

Odd: 12 medball cleans

Even: 8 burpees

Wednesday 2/17

For Time

1000m row

Then 5 rounds

15 shoulder to overhead 115/75

10 stationary alternating lunges (5R/5L)

Tuesday 2/16

WOD

6 rounds for reps

1 min 25m shuttle run

1 min abmat sit ups

1 min double unders

1 min rest

Monday 2/15

4 RFT 

20 single KB thruster 53/35 (10r/10l)

20 T2B

20 KBS

Friday 2/12

WOD

5 RFT 

20 air squat

15 push ups

10 pull ups

Thursday 2/11

"Boat Race"

3 rounds each for time

500m row

400m run

Rest 3 min

Cash Out

70 sit ups

70 superman 

70 Russian twist

*split reps as desired

Wednesday 2/10

"Open 14.1"

Amrap 10

30 double unders

15 snatch 75/55

Tuesday 2/9

4 RFT 

60' OH walking lunge 45/25

15 burpees to plate

Monday 2/8

Amrap 15

5 hang power clean 155/105

10 box jump

15 wallballs

Friday 12/5

"Open 12.5"

Complete as many reps as possible in 7 minutes:

STANDARD:

3 thrusters @95/65LBS, 

3 chest to bar pull-ups, 

6 thrusters @95/65LBS, 

6 chest to bar pull-ups, 

9 thrusters @95/65LBS, 

9 chest to bar pull-ups, 

12 thrusters @95/65LBS, 

12 chest to bar pull-ups, 

15 thrusters @95/65LBS, 

15 chest to bar pull-ups, 

18 thrusters @95/65LBS, 

18 chest to bar pull-ups, 

21 thrusters @95/65LBS, 

21 chest to bar pull-ups. 

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Thursday 2/4

"Bring a Friend Day"

Tabata - 8 intervals each

Russian twists

Plank hold

Wod 

AMRAP 15

250m row

10 HR push ups

15 KBS 

Wednesday 2/3

WOD - with partner

For time

100 wallballs

80 hang power cleans 135/85

60 box jump overs

40 pull ups

Split reps as desired

Tuesday 2/2

Amrap 15

15 ohs 95/65

25 abmat sit up

35 double unders