Saturday 1/25
Main Class:
Strength WOD:
As a team of 2 alternate and take 10 Minutes to find a 1RM of:
Power Clean
Conditioning:
“2 Minute Defense – Team”
Teams of 2 alternate rounds and complete 10 rounds each for time:
1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
100 Ft. Sprint (30m)
Advanced RX Class:
Strength WOD:
1-1-1-1-1-1-1
Snatch
Conditioning:
“2 Minute Defense – Solo”
Complete 5 rounds for time, Rest 2 Minutes, Complete 5 rounds:
1 Power Clean (135#/95#)
3 Hang Squat Clean
2 Push Jerks
200 Ft. Sprint
Score total time (including rest)
Results
Tuesday 1/28
Part 1: Tabata Squats
Part 2: Tabata AbMat Sit-ups
* Tabata Interval: Perform max reps of each exercise for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest. Complete Tabata cycle for both Air Squats then Sit-ups.
Then complete for time:
3k Row
Results
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Wednesday 1/29
Strength WOD:
1-1-1-1-1 (Complex)
1 Hang Snatch + 3 Overhead Squat
Conditioning:
As Many Reps As Possible (AMRAP) in 5 Minutes of:
Burpee Up and Over Box Jump (24″/20″)
Results
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Congrats to Jules for winning 1st place in the CrossFit Teen Gauntlet JV division hosted by CF Bellevue last week and being ranked #2 overall across the country in the entire JV Gauntlet Series (total of 54 athletes in her division)! Pure Awesomeness!
Thursday 1/30
Strength WOD:
5-5-5-5-5 Deadlift
3-3-3-3-3 Push Press
Results
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Friday 1/31
Strength WOD:
3-3-3-1-1-1
Power Clean
As Many Rounds As Possible (AMRAP) in 8 Minutes of:
100m Run
5 Handstand Push-ups
10 Ball Slam (30#/20#)
Results
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Saturday 2/1
Main Class:
As a team of 2 complete AMRAP in 20 Minutes of:
5 Curtis P’s (95#/65#)
10 Box Jumps (24″/20″) Games Standard + Step Down
100m Run
* Curtis P: 1 Power Clean + 1 Left Leg Barbell Static Lunge (front rack) + 1 Right Leg Barbell Lunge + 1 Push Press.
** Alternate each exercise with your partner (partner 1 does 5 Curtis P while partner 2 rests, partner 2 does 10 box jump while partner 1 rest, etc.)
Advanced RX Class:
Strength WOD:
1-1-1-1-1
Power Snatch
Conditioning:
As Many Reps As Possible (AMRAP) in 6 Minutes of:
75 Wall Balls (20#/14#)
then in the remaining time, max reps of:
Power Snatch (135#/95#)
Results
Construction Update:
Lighting, plumbing, framing, insulation and drywall hanging are DONE! Next up: Inspection, tape and mud on Monday, then painting. After that is done it will be time to jigsaw puzzle the mats/flooring and then cage header assembly. Schedule will run normal from here out, expect a change to our retest of the Stop the Slop Performance WOD. We need to have a pull-up cage to run it so it will push out just a few days.
Thanks everyone for you patience, help and support!
