Thursday 2/21

We are unsure of what will be programmed for 19.1 so today is not meant to be extremely taxing but something to get you breathing.

Emom x 18
Even minute: 10 - 20 cal row
Odd minute: 5 -10 clean & jerk 75/55

Pick a number in the this range and maintain it for each interval.

If you have not done so already... REGISTER FOR THE OPEN!!!!

Bring by any donations that you would like to contribute to help Diego today or bring them on Friday night!!

-Friday Night Lights starts at 6:00pm, come join in the fun. If you are signed up for the Open try and workout during this time, we will have plenty of judges available. 
-The workout will be programmed during class on Friday and if you need to be judged during one of the class times that will be fine too, we can make it happen.  
-Get with a coach if you need to be judged on Saturday and we will try to get it set up.
-On Mondays there will be two wods programmed. 
 If you missed the wod on Friday or if you want a redo that will be available on Monday.  An alternate wod will also be programmed.

This is the one time a year where redoing a workout to do as good as you possibly can is ok.  Most of the time we don't have any plan for our daily workouts.  If you do the workout the first time and you feel that you can do better with a different approach then do it.  Test and learn something that you can apply to your workouts in the future

Wednesday 2/20

WOD -- Partner
Amrap15
10 Wall Balls, 20/14 lbs 10 Burpee Box Jump Overs, 24/20 in

Partner 1 does 10 wall balls then Partner 2 does 10 wall balls.... continue alternating each exercise

Tuesday 2/19

WOD
8 Rounds
2 min on 1 min off
Alternate back and forth between Amrap A and Amrap B
You will do each 4 times

Amrap A Complete as many reps as possible in 2 mins of: 5 Push-ups 10 Toes-to-bars -- Hanging knee raises 15 Air Squats

Rest 1 min

Amrap B Complete as many reps as possible in 2 mins of: 15 Kettlebell Swings, pick load 30 Double Unders

Rest 1 min

Friday Night Lights and The Open Schedule

On Friday evening we will not have a 530 class!!

Bring by any donations that you would like to contribute to help Diego this week or bring them on Friday night!!

-Friday Night Lights starts at 6:00pm, come join in the fun. If you are signed up for the Open try and workout during this time, we will have plenty of judges available. 
-The workout will be programmed during class on Friday and if you need to be judged during one of the class times that will be fine too, we can make it happen.  
-Get with a coach if you need to be judged on Saturday and we will try to get it set up.
-On Mondays there will be two wods programmed. 
 If you missed the wod on Friday or if you want a redo that will be available on Monday.  An alternate wod will also be programmed.

This is the one time a year where redoing a workout to do as good as you possibly can is ok.  Most of the time we don't have any plan for our daily workouts.  If you do the workout the first time and you feel that you can do better with a different approach then do it.  Test and learn something that you can apply to your workouts in the future

Monday 2/18

WOD
3 RFT Run, 400 m 15 Power Cleans, 115/80 lbs 15 Push Press, 115/80 lbs

If the rain gets us then we can sub a 500m row. We may have to wait a little before starting the next round but we can make it happen!

Friday Night Lights and The Open Schedule

On Friday evening we will not have a 530 class!! Bring by any donations that you would like to contribute to help Diego this week or bring them on Friday night!! -Friday Night Lights starts at 6:00pm, come join in the fun. If you are signed up for the Open try and workout during this time, we will have plenty of judges available. -The workout will be programmed during class on Friday and if you need to be judged during one of the class times that will be fine too, we can make it happen. -Get with a coach if you need to be judged on Saturday and we will try to get it set up. -On Mondays there will be two wods programmed. If you missed the wod on Friday or if you want a redo that will be available on Monday. An alternate wod will also be programmed. This is the one time a year where redoing a workout to do as good as you possibly can is ok. Most of the time we don't have any plan for our daily workouts. If you do the workout the first time and you feel that you can do better with a different approach then do it. Test and learn something that you can apply to your workouts in the future.

Friday 2/15

Wod

Bench press 5 x 5

Power snatch 5 x 5

Extra Core Work

3 rounds

10 evil wheels

20 sec L Sit

30 banded good morning

Thursday 2/14

“White”

5 RFT 

3 rope climbs 

10 T2b 

21 plate overhead walking lunge 45/25

400m run

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.

Substitutes: 

Rope climb - 15 single ring, rows with supinated grip. This is something we have never done before but I feel will mimic the close grip pulling of a rope climb. We will use one ring, turn our palms to the ceiling, lay as flat as we can with full extention and pull our chest to the rings. 

 T2B - hanging knee raises

Wednesday 2/13

Wod

For Time

30/25 cal row

30 deadlift

30 wall ball 20/14

Rest 3 min

25/22 cal row

25 deadlift

25 wall ball 20/14

Rest 2 min

20/18 cal row

20 deadlift

20 wall ball 20/14

Deadlift weight

Rx 185/135

Sc 135/95

Upcoming Events

Tonight - NorBeau Barbell at 6:30

Saturday - Swolemate Showdown at CrossFit Mid County

The Open is coming!! Get registered!!