2/1/16: Monday
Back Squat
2×5 @ 70%
then
CrossFit Open Workout 14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Burpees Over Bar
1/30/16: Saturday: Bring a Friend Day: Wod at 10am!
https://www.youtube.com/watch?v=t2zMZD-N9Zk[/embed
9am Oly
10am Bring a Friend Day Workout
1/29/16: Friday: Bring a Friend Day Tomorrow! (Saturday)
Congrats to Russ, Derek, Jon, Jordan, Pete, and Joe on their top 3 finishes at Prep Your Box!
Front Squat
2×3 @ 90%
then
7 Minute AMRAP
Calorie Row (13/10)
5 Front Squats (1.25 bodyweight)
rest 2 minutes
7 Minute AMRAP
7 Burpees
1 Rope Climb
1/28/16: Thursday: Oly Club 7:30pm
Congrats to Carlos, Greg, Tomas, and Josh on their top 3 finishes at Prep Your Box!
Strict Press
5×5
then
5 x Max Reps Push Press with Strict Press Weight
then
12 Minute AMRAP
2 Clean and Jerks (185/135)
10 Strict Ring Dips
25 Double-Unders
1/27/16: Wednesday
Congrats to Veronica, Heather, Erica, and Hope on their top 3 finishes at Prep Your Box!
Back Squat
2×5 @ 70%
then
21-15-9
*400m run before every round*
Bench Press (155/75)
Kettlebell Swing (70/55)
Strict Pull-up
then
Accessory Work
100 Banded Bicep Curls
100 Banded Tricep Extensions
