CrossFit Workout – Saturday 02/11/2017
Results:
Friday Surprise, Make-up Day or Open Gym You can choose from a new WOD that will be posted on the board, make up any workout from the past week, or use today as an Open Gym format to work on skills/drills/weaknesses. WEEKEND UPDATE: ** We sent our February Member email newsletter Thursday afternoon. If you …
Rowing Helen++ 5 round for time of 500 meter row 21 kettlebell swing 55/40 12 pullup Jacked version, 6 rounds for time. You must declare at the beginning, no deciding after you start the WOD. Warmup: CF Cleveland Ab routine plus ball slams, 15 reps each x 3 or 4 rounds until your group is …
Strength: Barbell Press 5-5-3-3-1-1-1 to 1 rep max WOD: Cycling hang cleans, push presses and ball slams for about 10 minutes. Show up and see the numbers.
Max Effort Monday – 90 seconds at a time, x 2 CTB pullups Strict pushups Front squats 95/65 Weighted sit-ups Wall ball shot / ? Sneak Peek for the Week: Tuesday: Barbell press 1RM plus a hang clean met con Wednesday: Strength or skill, Front squats Thursday: Rowing Helen++ (5 rounds) Friday: Box jumps, sumo …