Saturday, February 16, 2019

CrossFit Open
We strongly encourage everyone to register for the CrossFit Open! Registration is now open.
We will complete the workouts each week anyway! Weekly workouts begin February 21.

Partner Workout 
AMRAP in 24 Minutes:
• 100 Calorie Row
• 80 Wall Ball Shots (#20/14)
• 60 Power Cleans (#135/95)
• 40 Handstand Push-ups (Scaled: Push Press #95/65)
• 20 Bar Muscle-ups (Scaled: Any type of Pull-ups)

Friday, February 15, 2019

CrossFit Open
We strongly encourage everyone to register for the CrossFit Open! Registration is now open.
We will complete the workouts each week anyway! Weekly workouts begin February 21.

Conditioning 
AMRAP in 16 Minutes:
• 30 Single Arm Dumbbell Hang Clean & Jerks (#50/35)
• 25/20 Calorie Airdyne
• 20 Barbell Burpees 
• 15 Deadlifts (#245/165)

Conditioning 
For Time, Minus the Rest:
250m Ski Erg + 250m Row
Rest 3 Minutes & Repeat

Thursday, February 14, 2019

Happy Valentine's Day!
Now get to the gym for a workout, you lovers.
Valentine's Day Challenge: Take a photo with your workout buddy and share it on social media with the hashtag #Swolemates.

CrossFit Open
We strongly encourage everyone to register for the CrossFit Open! Registration is now open.
We will complete the workouts each week anyway! Weekly workouts begin February 21.

Female/Male Partner Conditioning 
AMRAP in 12 Minutes:
• 24 Power Snatch (#75/55)
• 20 Pull-ups 
• 120ft Dumbbell Suitcase Walking Lunges (#50/35)

Female/Male Partner Conditioning
(New partner!)

100 Ski Erg Calories For Time

Wednesday, February 13, 2019

CrossFit Open
We strongly encourage everyone to register for the CrossFit Open! Registration is now open.
We will complete the workouts each week anyway! Weekly workouts begin February 21.

Strength
Overhead Squat [Video]
Complete 5 Sets of 5 Overhead Squats.

OR

Back Squat [Video]
Complete 5 Sets of 5 Back Squats.

* Do not max out on these sets. We are working on full depth, so squat between 75-85% of your max lift.

Conditioning 
For Time:
1 Dumbbell Front Squat (#50/35)
30 Double Unders
2 Dumbbell Front Squats
30 Double Unders
3 Dumbbell Front Squats
30 Double Unders
4 Dumbbell Front Squats
30 Double Unders
5 Dumbbell Front Squats
30 Double Unders
6 Dumbbell Front Squats
30 Double Unders
7 Dumbbell Front Squats
30 Double Unders
8 Dumbbell Front Squats
30 Double Unders
9 Dumbbell Front Squats
30 Double Unders
10 Dumbbell Front Squats
30 Double Unders

Tuesday, February 12, 2019

CrossFit Open
We strongly encourage everyone to register for the CrossFit Open! Registration is now open.
We will complete the workouts each week anyway! Weekly workouts begin February 21.

Strength
Choose an Olympic lift complex for today:

Complete 7 Sets of 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch
OR
Complete 7 Sets of 1 Hang Power Clean + 1 Power Clean + 1 Clean

This is technique work for today. Do not max out.
Reps do not need to be touch & go.

Conditioning
For Total Reps:
0-4 Minutes:
15 Power Cleans (#115/80)
15 Chest to Bar Pull-ups
15/12 Calorie Row

4-8 Minutes:
15 Power Cleans (#135/95)
15 Toes to Bar
15/12 Calorie Row

8-12 Minutes:
15 Power Cleans (#155/105)
10 Muscle-ups (Rx: Ring or Bar; Scaled: 15 Pull-ups)
15/12 Calorie Row

TOTAL REPS = 130/121 Rx; 135/126 Scaled

Monday, February 11, 2019

CrossFit Open
We strongly encourage everyone to register for the CrossFit Open! Registration is now open.
We will complete the workouts each week anyway! Weekly workouts begin February 21.

Strength
Front Squat [Video]
Complete 5-4-3-2-1 reps of Front Squat.
Start at 80% of you max Clean and build over the 5 sets.

Conditioning
AMRAP in 17 Minutes:
• 10 Dumbbell Snatch (#50/35)
• 8 Shoulder to Overhead (#115/80)
• 10 Box Jumps (24”/20”)

* Every round, increase the DB Snatch and Box Jumps by 4 reps.

Sunday, February 10, 2019

Partner Workout
AMRAP in 10 Minutes:
• Airdyne 10 Cals or Ski 7 Cals
• 7 Russian Kettlebell Swings
• 7 Pull-ups
• Sled Push, Turf Width Down & Back

* Partners alternate rounds.

Rest 3 Minutes

AMRAP in 10 Minutes:
• Airdyne 10 Cals or Ski 7 Cals
• 7 Goblet Squats
• 7 Toes to Bar
• Sled Push, Turf Width Down & Back

* Partners alternate rounds.

Optional Additional Work
5 Minutes of Partner Rope Climbs or Battle Ropes
Alternate as you choose.