Fitness & performance:
Valentines Day Partner WoD
In teams of one guy and one girl, for time:
Row 1000m
50 overhead walking KB lunges, 24/16
50 kettlebell swings, 24/16
50 kettlebell cleans, 24/16
50 kettlebell push press, 24/16
50 pushups
50 squat cleans (95/65)
50 box jumps (24/20)
50 sit-ups
50 burpees
Row 1000m
RX+: 32/24 and 115/80
*Only one partner working at a time.
**Compare to 2/14/17, 2/14/2016 and 2/14/2015

Note: Teams must share the same barbell for squat cleans and adjust the weight each time they switch.

“Grace”
For Time
30 Clean and Jerks 135/95 (Power Clean)

Fx: Grace
30 Clean and Jerks 115/80 (Power Clean)

*12:00 Cap
*Compare date: 5/26/2017

EMOM 14:
Even: 2 Strict Press (A)
Odd: 200 M Run

Bring a Friend TONIGHT and Join CrossFit Route 7 and lululemon Tyson’s for a FREE evening of fitness and flexibility Monday, February 12th from 6:30 pm-8:00 pm! All fitness and experience levels welcome! Starts with a 45 minute Boot Camp followed by a 45 minutes yoga class led by the athlete whisperer Jafar!

No CrossFit Experience needed. Bring a friend and sign up HERE:

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Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Benchmark “Grace”
Wednesday: Valentine Partner WOD
Thursday: Snatch/ EMOM15
Friday: OPEN WOD 15.2
Saturday: Deadlift 1RM
Sunday: Cleans

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Back Squat
5 x 5
(ME/ascending; Working Sets start at 75%)

20:00 Cap

AMRAP 12:
8 Toes to Bar
12 Wall Ball Shot 20/14
24 Double Unders

Finisher:
Accumulate a 5:00
Plank on Hands

Bring a Friend and Join CrossFit Route 7 and lululemon Tyson’s for a FREE evening of fitness and flexibility Monday, February 12th from 6:30 pm-8:00 pm! All fitness and experience levels welcome! Starts with a 45 minute Boot Camp followed by a 45 minutes yoga class led by the athlete whisperer Jafar!

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Push Press – 5 x 3 (ME)

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AMRAP 16:
20 Sit ups
20 Box Jumps 24/20
20 Plate Ground to Overhead 45/25, Fx:25/15
200 Meter Run

Today!!! Coach BJ will be leading a Free Kipping clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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Bring a Friend and Join CrossFit Route 7 and lululemon Tyson’s for a FREE evening of fitness and flexibility Monday, February 12th from 6:30 pm-8:00 pm! All fitness and experience levels welcome! Starts with a 45 minute Boot Camp followed by a 45 minutes yoga class led by the athlete whisperer Jafar!

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Deadlift 5 x 2 (ME)
Add 10+ lbs over last weeks 5 sets of 3

“Beginnner”
Deadlift 5 x 5 (A)

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5 Rounds for time:
10 Toes to Bar Fx: 5 T2B
15 Front Squats 135/95 Fx: 95/65

15:00 Cap