Tuesday Feb 28, 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: 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×[email protected]% 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×[email protected]% 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×[email protected]% 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×[email protected]% 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 [email protected]% [email protected]% [email protected]% [email protected]% 2×[email protected]% Snatch THEN C&J [email protected]% [email protected]% [email protected]% [email protected]%
Reminders! Olympic Weightlifting night starts tomorrow at 530. – CrossFit Opens begins Feb 23rd – GSF Night Out March 4th Strength: Thruster 3×[email protected]% 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 …