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Sunday, February 18th

17
Feb

Sunday, February 18th

Heads up, there will be no 6am, 7am and 8pm classes on Monday due to President’s Day!
Instead, the gym will be open from 8am to 10am for Open Gym, prior to the 10am WOD

Come in early and work on your goals!

Olympic Lifting

Clean Pull + Power Clean:
1-1-1-1

Push Press + Push Jerk
1-1-1-1

Deficit Deadlifts:
3-3-3-3

CrossFit

Five 3-minute rounds of:
10 Front squats
10 box jumps
Row for max calories

Rest 3 minutes between rounds.
Women use 125 lbs. barbell & 30 in. box, men use 185 lbs. barbell & 36 in. box

Post calories rowed each round to comments.

16 Responses

  1. cloudon

    Crossfit Dimensions – endurance WOD
    1200m row / 9 burpee BJ
    800m row / 15 burpee BJ
    400m row / 21 burpee BJ
    1200m run / 9 burpee pull ups
    800m run / 15 burpee pull ups
    400m run / 21 burpee pull ups
    38:29 in the FL heat

  2. Kim

    Oly
    Clean Pull + Power Clean
    133 – 138 – 143 – 148(f)

    Subbed Dumbbell presses for Push Press/Jerk
    25(5) – 25(5) – 35(4) – 35(3)

    Deficit Deads with Guy
    235 – 245 – 235 – 235

  3. Lina

    Oly: 105,105,105,105
    75,85,85,90
    (175,175,175,175
    WOD: Lina: 1rst 2 rounds @95 last 3 rounds @85
    Total calories: 86 and box jumps 24″

  4. Alice

    Oly
    clean pull + power clean: 125-130-130-135
    push press + push jerk: 105# across
    deficit deadlift off 45# plate: 135-145-155-165

    CrossFit WOD
    97 calories at 105#, 9 cal improvement from 2/6/17

    [FS unbroken; 24-21-19-16-17]

  5. JLee

    Open Gym

    Mashed OLY all into one because lazy. Clean pull+power clean+push press+push jerk

    135 up to 170. Failed the pushing parts at 175

    3 Deficit DLs on 25# plate. up to 235

    Some pull ups and some dips.

  6. D-Nice

    clean pull + power clean
    105-110-115-120

    push press + push jerk
    85-90-95-100

    didn’t make it past 115 in the warmup for deficit deadlifts
    got to listen to my back

    leisurely 10 miles on the ass bike: 32:11