Wed, Feb 21st and Thurs, Feb 22nd

20
Feb

Wed, Feb 21st and Thurs, Feb 22nd

Reminder! Our schedule for the next five weeks will be as follows: 

Monday to Wednesday – Hard workouts as usual

Thursday – Hard workouts at 6, 7, 10am, and 5, 6, 7pm. The Open workout announcement is at 8pm, and as such 8pm will be open gym. Come for the announcement and bring snacks!

FridayAM classes: Perhaps some open prep, perhaps something totally different. PM classes: Friday night lights. Come to the gym between 5 and 7pm and hit the open workout as hard as you can! We’ll stay as late as we need to make sure everyone is judged.

Saturday – CrossFit Open workout during class times. Same schedule as usual.

Sunday – Hard workout during class times. Not the open workout. Open gym is from 12:30 to 2:00. Same schedule as usual.

Note that we are devoting both Friday PM and Saturday AM to the CrossFit Open, as it is our focus for 5 weeks. If you would like to work out on both Friday and Saturday, either come Friday AM and Saturday AM, or utilize Saturday’s Open Gym time.

If you are unable to participate in the open on Friday or Saturday or during open gym times, you may perform the open workout during class time on Monday as well, although please be respectful of the class going on, and bring a judge with you.

Wednesday Oly

3 Snatch Push Press + 3 Pause OHS
1-1-1-1

High Hang Snatch:
2-2-2-2

Pause Squat:
3-3-3-3

Thursday CrossFit

CrossFit.com Workout 180221

Post results to Comments.

34 Responses

  1. Joe

    Oly:

    Snatch press complex:
    120-125-130-135

    Snatch doubles:
    120-125-130-135

    Pause Front squat trips:
    185-190-195-200

  2. sallys

    Making it to 6am Rx+++

    Oly
    Snatch press complex
    68-73-78-78

    High hang snatch doubles
    63-73-78-83

    Pause squats
    103-113-118-118

  3. BAston

    NFT:

    20 strict HSPU (sets of 2 & 3)
    Ring MU transition work w/ red band (4 sets of 3)

    8 sets of 1/2 mile assault bike / 90 seconds rest in between

  4. dtm

    6 Rounds
    12 Bulgarian Split Squats w/ 50# DBs

    5 Rounds:
    30 Seconds Max Burpees – 10s across
    Rest 30 Seconds
    30 Seconds Max KB Swings 55# KB – 15s across
    Rest 30 Seconds

  5. Alice

    PM OG
    8x400m
    1:39 | 1:42 | 1:41 | 1:41 | 1:41 | 1:42 | 1:41 | 1:40

    Oly
    Snatch Push Press + Pause OHS 3s: 75-85-90-95
    High Hang Snatch 2s: 75-80-85-90
    Pause Squat 3s: 95-105-120-115

  6. Mike Wask

    8 rounds NFT
    30 seconds max cal on the rower, max pull-ups
    Row:
    13 | 12 | 13 | 12 | 12 | 11 | 12 | 12 Total: 97
    Pull-ups:
    7 | 4 | 5 | 4 | 4 | 4 | 3 | 3 Total: 34

    4 1/2 mile intervals on the ass bike NFT

    Just signed up for the Open!

  7. Run 8x400m, rest 90s:
    1:12, 1:12, 1:12, 1:14, 1:11, 1:09, 1:12, 1:11, total 9:33
    We did this around the “Great Hill” circle in the NW part of the park, which is obviously not comparable to around a city block, and after I checked the imagery a second time it looks like it’s only a ~350m loop =(

  8. Rekas

    Wednesday – hot vinyasa rx
    Thursday – modified:
    8 rounds
    90 seconds on, 90 seconds off
    (Assault bike style – calories)
    24-22-20-19-18-18-18-19
    ☠️