What's Going On?

February 10, 2016

Warm-up
Group Foam Roll
Group Joint Mobility

February 8, 2016

Warm-up

3 Rounds
30 Double Unders
12 Wallballs

 

Weightlifting

Kettle Bell Swing 

2 x ME Effort KB Swings
**Use the Heaviest weight you can do more then 10 Reps with
**Rest 5 Min Between Sets

 

Metcon

Metcon (AMRAP - Rounds)

30 Mountain Climbers
Farmers Carry Grid and Back (KB, DB)
10 Burpees
Farmers Carry Grid and Back

 

Open Prep

CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)

February 5, 2016

Warm-up

Coaches Choice

Metcon

Rankel (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run

In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010

To learn more about Rankel click here
 

Teams of 2 Alternating Rounds

Open Prep

Metcon (AMRAP - Rounds)

February 4, 2016

Warmup:
Group Dynamic Mobility
Group Joint Mobility

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