Monday, February 18, 2019

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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.

CrossFit

Strength
Front Squat [Video]
Every 90 seconds for 6 sets, complete the following:
Set 1: 3 reps @75% of 1rep
Set 2: 2 reps @80%
Set 3: 1 rep @85%
Sets 4-6: 1 rep @90%

Conditioning
3 Rounds For Total Reps:
Within 4 Minutes:
15 Thrusters (#95/65)
15 Chest to Bar Pull-ups
15 Bar Facing Burpees

* Post time completed for each round in the comments.


Bootcamp

5 min AMRAP
100 m Ski + 20 Squat jumps
200 m Ski + 18 Squat jumps
300m Ski + 16 Squat jumps
400m Ski + 14 Squat jumps

1 min Rest

5 min AMRAP
10 Tricep kickbacks
10 Bicep curls
10 Strict shoulder press
10 Rows

1 min Rest

5 min AMRAP
6 width runs+ 20 flutter kicks

1 min Rest
*REPEAT*