Community. Coaching. Caring. Since 2009.
Snatch: 1-1-1-1-1Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatch (95#/65#)
Rest 1 min
Photo by @robcwilson
McKernan, Oldroyd Among HQ’s New Wave of Layoffs
Results
Results cont
Tuesday 2/12 ALL Classes cancelled due to the White Walkers breaking through the Wall. Fend for yourselves today!
Stay tuned for announcements for Wednesday by checking here, Facebook or Instagram. We will hopefully have more reinforcements from Winterfell.
Record your best Front Squat 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
AMRAP 12 mins: Front Squats, Chest-to-bar Pull-ups and Double UndersComplete as many rounds as possible in 12 mins of:
5 Front Squats (155#/105#)
10 Chest-to-bar Pull-ups
25 Double Unders
Monday 2/11
On Ramp: Rescheduled to Wednesday at 7pm
Tuesday 2/12
Photo by @robcwilson
We have 23 people signed up for the Open. Sign up now, we have 10 days until the Open begins!
The GAUNTLET at Wodapalooza
Results
All Friday afternoon (all PM) classes have been CANCELLED due to Snowmageddon 2.0. (We don’t want anyone risking an accident trying to get to the gym)
Please check Facebook or IG tomorrow morning about Saturday classes.
Be safe out there!
For time:
Row 1000m
100 AbMat Sit-ups
50 Power Snatches (115#/75#)
Photo by @robcwilson
Actual photo of Advanced RX Class attendance on Saturday.
With the threat of more snow over the next couple days…
Please check here, Facebook and Instagram for any changes to the schedule. Early AM classes (0530) should especially check before setting out in the morning. If you see no updates then assume normal class times.
Results
Team WOD: 50-40-30-20-10: Row, Power Snatches and Box JumpsAs a team of 2 complete 50-40-30-20-10 reps, for time of:
Row Calories
Power Snatch (95#/65#)
Box Jump (24″/20″)
* As a team of 2, alternate work rest with your partner. Share a rower, bar, and box.
Photo by @robcwilson
CrossFit Games Open Registration:
Sumo Deadlift 5-5-5Sumo Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Clean & Jerk 1-1-1-1Power Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Burpee (50#/35#)
Handstand Push-up
Photo by @robcwilson
5 Tips For First Time CrossFit Open Participants
CrossFit Games Open Registration:
FT: Rows, Overhead Squats, and Muscle-upsFor time:
Row 1000m
50 Overhead Squats (75#/55#)
10 Muscle-ups
Photo by @robcwilson
Front Squat: 5 Rep MaxRecord your best Front Squat 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
3 rounds, 1 min per station, of:
Burpee
Wall Ball (20#/14#)
Deadlift (115#/75#)
Medicine Ball Sit-up (20#/14#)
Hang Power Clean (115#/75#)
Rest 1 min
Perform this by rotating immediately to the next
station every 1 min, the clock does not stop or reset
between stations.
* Total reps per round
5 Rep Ugg Boot Max
Photos by @robcwilson
CrossFit Games Open Registration: