Feb 4 2015
Fitness 20 minute AMRAP 20 Wall balls 20 calorie Row 30 Ab mat sit ups 30 calorie Row 40 Air Squats 40 calorie Row Performance and Sport E2MOM x 6 1 Front Squat @80-90% 12 minute AMRAP 10 HSPU 20 Power cleans 135/95 30 CTB 40 Wall balls 30/20 50 DU
Feb 3 2015
Fitness 5 minute AMRAP 6 KB swings 9 Step ups 24/20 20 DU 5 minute AMRAP 2 Wall balls 2 Burpees 4 Wall balls 4 Burpees And so on … 5 minute AMRAP 6 KB Swings 9 Step ups 24/20 20 DU Rest 3 minutes between each AMRAP Performance and Sport 5 minute AMRAP 3 Power Snatch 115/85 6 T2B 9 Box jumps 24/20 5 minute AMRAP 2 Thrusters 115/85 2 Burpee over bar 4 Thrusters 115/85 4 Burpee over bar And so on … 5 minute AMRAP 3 Power Snatch 115/85 6 T2B 9 Box jumps 24/20 Rest 3 minutes between each AMRAP
Feb 2 2015
February programming: February programming is all about classic CrossFit. Expect couplets, triplets, and plenty of variety . The training volume will be high for the first three weeks leading to an unload week before the first announcement of the CrossFit Open 15.1. Our Friday noon skill sessions will remain all the way through the open to allow extra time for addressing weaknesses relative to the Open requirements. Fitness Team of 2, “TARGET PRACTICE” Row 100 m for every M over or under 100 = 2 Burpee penalty First team to 2000 m = winner (Example if you pull 98 m = 4 burpees) Back Squats 6 @70%, 4 @80%, 2 @90%, Max UB reps @85% Performance and Sport 10 minutes Work up to heavy Power Clean & Reflex Power Jerk 5 minute AMRAP “Nate” Back Squats 6 @70%, 4 @80%, 2 @90%, Max UB reps @85% 10 minute light row…
Jan 31 2015
Fitness and Performance Teams of 2, alternating reps as needed, run together For time: 100 KB swings 400 m run 100 wall balls 400 m run 100 DU 400 m run 100 ab mat sit ups 400 m run 100 burpees Sport “Sean” U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery. 10 RFT 11 CTB Pull ups 22 Front Squats @ 75# Review Feb. 2013