Archive for: February, 2016

#473 Tuesday 3.1.2016

A. 3 Minute AMRAP 10 Wallball @ 20/14 5 Boxjumps @ 24/20   B. 6×1 Push Jerk + 1 Split Jerk (15 Minutes)   C. 12 Minute AMRAP 120 Double Unders 60 Wallball @ 20/14 30 Pwr Cleans @ 165/115 15 Muscle Ups

#472 Monday 2.29.2016

A. 5×3 Minute Rounds 3 Deadlifts then Max Effort HSPU/Gymnastics Practice (One big set of HSPU then rest. If you need work kipping/T2B/Ring Muscle Ups here is your time to practice.) B. 7 Minute AMRAP 7 Snatches @ 135/95 49 Double Unders *Bonus* 400M Farms Carry For Time

#471 Sunday 2.28.2016

Open Athletes: Training this week should go as follows – Sunday, Monday, Tuesday, Wednesday Rest Day, Thursday Easy WOD, Friday 16.2 A. 12 Minute EMOM Odd: 6 Muscle Ups Even: 1 Snatch B. 16 Minute EMOM 1. 15/12 Calorie Row 2. 15 Wallball @ 20/14 3. 7 Cleans (Unbroken) @ 135 / 95 + 25…

Read More →

#470 Saturday 2.27.2016

A. 6000M Row – Not For Time With a Partner B. Stretching and Mobility Work

Friday Night Lights @ Warlock, 2.26.2016

Please arrive by 6 pm for athlete briefing. The first heat is scheduled to kick off at at 6:20 pm. 16.1 Premier Sponsor: Moriarty Physical Therapy Hospitality Sponsor – Cafe Deliicious  16.1 RX: 20 Min. AMRAP 25-ft. Overhead Lunge @ 95/65 8 Burpees 25-ft. Overhead Lunge @ 95/65 8 C2B Pull-Ups   16.1 Scaled: 20…

Read More →

#469 Thursday 2.25.2016

Join us tonight at 8 pm at Warlock for the live announcement of 16.1 as Emily Abbott and Chyna Cho go head to head! Open Announcement Match-Ups and Locations: 16.1: Chyna Cho and Emily Abbott | NorCal CrossFit 16.2: Björgvin Guðmundsson and Dan Bailey | Garage Gym 16.3: Shawn Ramirez and Nicholas Paladino | CrossFit…

Read More →

#468 Wednesday 2.24.2016

  Open Athletes: Today is your rest day. The Open workout will be streaming live Thursday at 8 pm at Warlock. Feel free to come in, hear the announcement and watch Chyna Cho and Emily Abbott go head to head. The Open workout 16.1 will be on Friday starting at 6 pm. Bring your friends,…

Read More →

#484 Tuesday 2.23.2016

A. 2 Minutes of Double Unders 1 Minute of Rest 1 Minute of Double Unders   B. 8×1 Clean and Jerk   C. 3 Rounds – 1:1 Rest 3 Minute AMRAP 7 Cleans @ 135/95 14 Burpees Over Bar   3 Minute AMRAP 7 Cleans @ 185/135 14 Burpees over Bar   3 Minute AMRAP…

Read More →

#484 Monday 2.22.2016

Attention Open Athletes: Your training schedule is as follows for this week: Monday: Training Tuesday: Training Wednesday Rest Day (attend yoga if you want/mobilize) Thursday: Light Training Friday: Open Workout 16.1 Thursday night we will watch the announcement of 16.1 live at Warlock starting at 8 pm. If you want to come bring some snacks,…

Read More →

#483 Sunday Funday 2.21.2016

A. 12 Minutes to Find a 3RM OHS B. Bros and Does Comp. Event: Every 3 Minutes for 6 Rounds: Partner A goes on 1, 3, 5. Partner B goes on 2, 4, 6. 1 Athlete Performs: 6 Power Snatches @ 75/55 6 Burpees Over Bar 9 Power Snatches @ 75/55 9 Burpees Over Bar…

Read More →

Back to Top