Thursday, February 19, 2015

(null)Skill Work and a 3-Person WOD for Thursday!

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. This year includes scaled versions of the Open workouts as well as a new Teenage Division for athletes 14-17 years old.


Amplify Food Drive February 14 - March 7. Basic info here. AMPLIFY FOOD DRIVE 2015 (1)

THURSDAY Skill Work Take 10-15 minutes to work technique: • Toes to Bar/Knees to Chest • Pull-ups (Strict, Kipping, Butterfly, Chest to Bar) • Double Unders • Handstands (Holds, Strict, HSPU Kipping) • Pistols • Muscle-ups

Conditioning In Teams of Three: AMRAP in 25 Minutes: • Station 1: Rowing for Calories • Station 2: KB Farmer’s Carry 1 Turf Length, then 12 Burpees • Station 3: Rest

Rotate stations when each athlete completes Station 2. Score by calories rowed as a team.

Handstand Development