What's Going On?

February 3, 2016

Warm-up
Tabata Double Unders
Group Joint Mobility
Movement Prep
Weightlifting
Overhead Squat (EMOM 7 x 1)
(10 Sec Descents- Light)
Metcon
Nancy (Time)
5 Rounds for time of: 
400m Run 
15 Overhead Squats, 95# / 65#
Open Prep
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk  #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar

January 28, 2016

Warm-up
Group Joint Mobility
Group Dynamic Mobility

January 27, 2016

Pandemic Nation: The CrossFit Games Open is just a couple short weeks away. For those of you that have participated in the Open before, please make it a point to share your experience with someone who hasn’t yet. A common misconception is that The Open is for the serious competitors only, but that is very far for the truth.

January 26, 2016

Warm-up

Group Foam Rolling
Group Banded Mobility
Thruster Review

Weightlifting

Thruster (6 - 4 - 2 - 1 - 1 - 1)

Metcon

Metcon (Time)

60 Cal Assault Bike
10 Thrusters (95/65#)
45 Cal Assault
15 Thrusters
30 Cal Assault
20 Thrusters
15 Cal Assault
25 Thrusters

Cool Down

Front Rack Mobility

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