Deadlift
5 x 5 (Across around 75-80%)
“Beginners”
5 x 5 (Across)
AMRAP 9;
10 Hang Power Cleans 115/80, Fx: 95/65
30 Double Unders
Deadlift
5 x 5 (Across around 75-80%)
“Beginners”
5 x 5 (Across)
AMRAP 9;
10 Hang Power Cleans 115/80, Fx: 95/65
30 Double Unders
First community outing of 2018. No better way to spend the evening than with Family, friends and bowling. Thanks for coming out.
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CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.
*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.
*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.
For details or other questions about the open visit games.crossfit.com
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Strength/Skill Schedule:
Monday: Benchmark “Kelly”
Tuesday: Deadlift
Wednesday: Snatch Complex and Partner WOD
Thursday: Push Press
Friday: Open WOD 18.2
Saturday: TBD
Sunday: AMRAP 30
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“Kelly”
5 rounds for time:
400 Meter Run
30 Box Jumps 24/20
30 Wall Ball shots 20/14, 10’/9′
FX: 4 Rounds
Compare: 3/27/2017
Sunday OPEN Gym is Open WOD make up time. Please ensure the following.
*Clear understanding of rules, movements and standards
*A judge-This is your responsibility to find a judge not the Coaches responsibility.
*Video if you do not have a judge and submit online
===============================
Push Press:
10-8-6-4-2 (ascending)
*Rest as needed
“Beginner”
5 x 5 (Across)
10:00 Cap
12 min AMRAP, as many rounds as possible:
12 HSPU
10 Alternating Pistols
8 Power Snatches 115/80, Fx: 95/55
Today, Saturday, February 24, from 4-7 pm. Test your fitness! We going to have a good time at Bowl America Falls Church. Bring your family and lets see whose got skills. Spread the word!
Address: 140 S Maple Ave, Falls Church, VA 22046
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Strength:
Thrusters:
10-8-6-4-2 (ascending)
*Rest as needed
“Beginner”
5 x 5 (Across)
Conditioning:
Team Burpee and Assault Bike Conga Line:
15 min AMRAP in teams of 3 (4 per team if class is over 15 people), one athlete sprints through the following then tags the next athlete and they start:
8 burpees
10/7 Assault bike Calories
*RX+ 15/12
Each effort is to be Maximal Effort in intensity
Saturday, February 24, from 4-7 pm. Test your fitness! We going to have a good time at Bowl America Falls Church. Bring your family and lets see whose got skills. Spread the word!
Address: 140 S Maple Ave, Falls Church, VA 22046
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WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 Toes-to-bars, Scaled Hanging knee raises
10 Dumbbell hang clean and jerks 50/35, Scaled 35/20
14 / 12-Calorie Row
VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell
