February 2017

Strength: Overhead Squat 12 mins Build to 1 heavy   Conditioning: 15 min Time Cap 100 Weighted Russian Twists 35/15 75 Sit Ups 50 Push Ups 25 KB Swings 53/35 2k row   Olympic: TBA Gymnastics: 7-10 min Kip practice, any variant

Strength: Back Squat 3×10@73%   Conditioning: Re-do 17.1 or 3 rounds 7 Deadlifts (225/185) 5 cleans 3 Muscle ups 1 rope climb or Peg board   Post WOD Olympic Lifting: TBD Gymnastics: EMOM x10 1 strict HSPU + 3 Kipping HSPU

For time (20min time cap) 10 DB snatches (alt arms) 15 Burpee box jump overs 20 DB snatches 15 Burpee box jump overs 30 DB snatches 15 Burpee box jumps overs 40 DB Snatches 15 burpee box jump overs 50 DB snatches 15 burpee box jump overs RX 50/35, Box 24″/20″ Scaled 35/20, Box 24″/20″

Weightlifting night at 530pm! Opens announcement at 8pm! Join us!   Strength: Front Rack Bulgarian Split Squat 5×2(ea Leg) @90% RPE   Conditioning: Weakness EMOM or long bike/row   Mobility: RomWod

Watch the CrossFit Opens with us on Thursday at 8pm after Oly Night!   Conditioning: 5 rounds 3 snatches 135/95 5 Deadlifts 10 TTB 15 calories on rower 20 air squats rest 1 min between rounds (1 barbell for the workout, round time consistency is key today.)

  Strength: Push Press 4×6@75%   Conditioning: 1 MIN MAX EFFORT then 30 sec rest Cleans 135/95 (light,quick, Good form!) Air Squats Bar Over Burpee TTB Push Up Pull Up Burpee   Post WOD Accessory: Back Squat with 10 second pause in hole 3×1@83% Olympic lifting will be on the white board

Happy Monday!!! There will be a 9am class today. GSF Night Out March 4th RSVP by Tuesday.   Strength: Front Rack Bulgarian Split squat 4×4(each Leg)@70% RPE   Conditioning: 21/15/9 Wall Ball 30/20 Box Jump 30/24   Post WOD Bench Press 3×3 @93% Olympic Lifting will be posted on white board

Announcements: “Fat Bunny” Ryan Citron’s band is playing at the Wild Rover in Manchester tonight at 9pm! Community Outing March 4th, RSVP today!   Strength: Front Squat 3×10@65%   Conditioning: “What!?” AMRAP x17 MAX Chin ups 50 Air squats after every time you let go of the bar rest 3 mins AMRAP x3 Max Effort

Announcements! -Weightlifting night is here at 530pm!   Conditioning: GOAT or 3 Rounds 135/95 15 Deadlift 12 Hang Power Clean 9 Front Squat 6 STOH   Post WOD: Back Squat 3@70% 3@80% 2@85% 1@90% 2×1@95% Snatch THEN C&J 2@70% 2@80% 1@95% 5@60%  

Reminders! Olympic Weightlifting night starts tomorrow at 530. – CrossFit Opens begins Feb 23rd – GSF Night Out March 4th Strength: Thruster 3×3@85%   Conditioning: “The Chief’s Lunch Break” 5 rounds Amrap x3 3 cleans @ bodyweight 6 C2B 9 Wallballs 30/20 rest 1 min between rounds   Post WOD Accessory: 3×8 HEAVY barbell bicep