Submit your 2016 Spring Hoodie order. Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.
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Deadlift Box Jump Combo
5 Sets of:
3 Deadlifts @ 85%
6 Box Jumps 30/24, 24/20
Rest 2:00
EMOM 20:
Odd: 15/12 Cal Row
Even: 5 Shoulder to overhead @ 70-75%
Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:
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Submit your 2016 Spring Hoodie order. Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.
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“Muscle Ups:
RX: 30 muscle-ups for time
FX: muscle up technique
FX can choose to do pull-ups for time (choose a challenging number) if desired
6 Rounds For time:
6 Thrusters 135/95, FX: 95/65
6 Overhead squats 135/95, FX: 95/65
Run 200m
ATHLETES REMEMBER TO SUBMIT YOUR 16.2 SCORES FOR VALIDATION!!!
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Back Squat
5 x 3 (A @ 90%)
AMRAP 12:
3,6,9,12, increase by 3 until time cap
Power Snatches 95/65 FX: 75/55
Handstand push-ups
Sunday “Open” open gym time today from 10-11:30 am
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Yoga with Claire at 5:45 pm. $10 drop in
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Muscle Up Technique:
RX: 1-2-3-4-5-6-7 for time FX: 1-2-3-4-5
*Rest as little as possible
For time:
60 Cal Row
50 Burpee Box Jump overs 24/20
*feet CAN touch the top
*Stagger Row heats for large Class
Finisher:
100 Abmat sit ups for time
Muscle Up Clinic today at 0900: Lets work on skills and drills to get you over the rings. All are welcomed, $10 drop ins.
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Sunday “Open” open gym time tomorrow from 10-11:30 am
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20 Minutes to find Heaviest UB 3 Position Snatch:
Hi Hang(hip)+Low Hang (knee)+ Floor
Conditioning:
15 min AMRAP:
30 Calorie Row
25 Push-ups
20 alternating KB snatches (24/16)
15 HSPU (feel free to add a deficit if desired)
WEEK 2 OF THE CROSSFIT OPEN SEASON! Open WODS will be performed for the next 5 weeks at CFR7 on Fridays, and on Saturdays at BCF. CFR7 Sunday “Open” open gym schedule.
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Workout 16.2 Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 / 65 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 135 / 85 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 155 / 105 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 185 / 125 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 / 145 lb.
Stop at 20 minutes.
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 sit-ups
50 single-unders
15 squat cleans, 65 / 45 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
13 squat cleans, 85 / 65 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
11 squat cleans, 105 / 75 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
9 squat cleans, 125 / 85 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
7 squat cleans, 145 / 105 lb.
Stop at 20 minutes.
Watch tonight at 7:45 pm on games.crossfit.com for Open WOD 16.2
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Muscle Up Clinic Saturday, March 5 at 0900: Lets work on skills and drills to get you over the rings. All are welcomed, $10 drop ins.
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Submit your 2016 Spring Hoodie order. Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.
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OHS
5 x 2 (A)
Tabata:
10 m Shuttles
American KBS 24/16
Double unders
Front Rack lunges 75/55 (in place)
*1 full tabata per movement. Score is Total reps
* Athletes can start at a different movement if space is an issue.
Muscle Up Clinic Saturday, March 5 at 0900: Lets work on skills and drills to get you over the rings. All are welcomed, $10 drop ins.
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Submit your 2016 Spring Hoodie order. Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.
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Push Jerk
6 x 2 ME
4 rounds:
12 box jumps Rx: 30/24, Fx: 24/20
9 thrusters Rx: 115/80 Fx: 95/65
6 Chest to Bar pull-ups Fx: pull-ups Rx+: muscle ups
Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:
========================================================================
Muscle Up Clinic Saturday, March 5 at 0900: Lets work on skills and drills to get you over the rings. All are welcomed, $10 drop ins.
==============================
Submit your 2016 Spring Hoodie order. Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.
==========================================================================================
EMOM 10:
1 Power Clean + 2 Hang Power Cleans
27-21-15-9
Deadlift 135/95
WBS 20/14
James 1:2-4: 2 Consider it pure joy, my brothers and sisters,[a] whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. 4 Let perseverance finish its work so that you may be mature and complete, not lacking anything.
