Motion is lotion
WOD 3 . 1 . 18 “Motion is Lotion” EMOM 30 Minute 1 : 10 calories bike , row or ski erg ( rotate through each ) 40 sec. Minute 2 : Run 100m Minute 3 : 10 Burpees to target
February 2018
Melanie 55
Melanie ( left ) with her swolemate Kristi ( right ) Happy Birthday Melanie! Melanie, started from square one with us about a year ago! One of the bravest athletes I have ever coached. Even though starting her fitness journey with little experience and a long way to go – she kept at it. She
Good, Better, Best.
WOD 2 . 27 . 18 ” Good , Better , Best. “ 3 Min AMRAP 10 Hang Clean 135 / 85 20 HSPU 30 Box Jumps 20 Burpees 30 Box jumps 20 Push Jerk 135 / 85 10 Bar muscle ups REST 3 MIN 5 min AMRAP 10 Hang Clean 135 / 85 20
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5 x 10 Back Squat
Every year, when the first open wod comes out , everyone is super pumped and since it is the only WOD out – you want to retest it. Everyone does the first WOD over – and some more than 2x! This WOD is definity a WOD that you can redo. It isn’t devastating to
18.1
Its here! The CrossFit Open is HERE! The first workout is a great first workout! It is long , not too technical , and overall a great crossfit workout. Do not go out too hard on this one. Settle into a pace. it is 20 min. break up the Toes to bar before you are
Motion is Lotion
On Thursdays we will go through a more aerobic based workout to prep you for the Open WOD on Friday. Goal is get blood running through your muscles so you can heal and feel good. Best cure for soreness is more working out. Truth. Come to the box at 5pm and watch the live announcement
Grip and Rip
WOD 2 . 21 . 18 A. Handstand Walk Practice EMOM 6 20 m bear crawl or 10m Hand stand walk or attempts of 10 m B. ” Grip and Rip ” 3 Rounds 10 power cleans 155 / 105 15 Toes to bar 50 Double unders
Clock Work
Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach Regionals and fight for a chance to make it to the 2018 Reebok CrossFit Games in Madison, Wisconsin. Remember to sign up here for the CrossFit Games Open!
“Barf a Rainbow”
This Thursday the CrossFit Open begins. The workout is released on Thursday and anyone can do the workout in any crossfit gym as many times as they want, and MUST have a submitted score by Monday 5pm. PST. We will do the WODS as the class WOD for Friday , but you can also
Post man
A. Work up to a heavy power snatch in 10 minutes. B. ” Post Man ” 4 Rounds for time For time Run 400m 20 Wall balls 10 power snatches 115 / 75
