Deadlift 1RM
then…
Complete as many rounds as possible in 12 minutes of:
– 5 deadifts (M:225#/W:155#)
– 7 bar facing burpees
– 9 toes-2-bar
– 100m run
Month: February 2012
It’s More Than Fitness
A. hang power clean from knee cap – 5,5,3,3,3,2; rest 4 min
B1. KBS tough x 20;
B 2. Box jump x 20; rest 2 min x 3
(work on quick transition with box jumps, may need to go down in height)
C. Pick between the airdyne bike or the C2 rower and go 20 seconds all out x3; rest as needed
2012 CrossFit Games Open
The CrossFit Games is the ultimate measure of the world’s fittest man and woman. The Games take place once a year and begin with the CrossFit Games Open. The Open is something that everyone can compete in. This year’s Open begins on February 22nd and consist of a series of 5 workouts. If you are interested in taking part in the fun then please make a profile on the games website found here. We will be teaming up with CF White Rock and doing the Open WODs at their gym on Saturdays. Please sign up or let me know if you have any questions. All WODs will need to be performed as rx’d**.
via YouTube
via YouTube
Hip/Shoulder mobility
then…
“Fran”
21-15-9 reps for time of:
– Thrusters (95/65)
– Pull-ups
Calm Like A Bomb
Free Saturday WOD (Workout of the Day)
9am for ages 50+
10am for regular CrossFit
via YouTube
This video is for all you guys with double unders on the list for the Cupid Goal-Reach Challenge. Remember: This challenge ends February 14th!
“Filthy Fifty”
For time:
50 Box jump (24/20″)
50 Jumping pull-ups
50 Kettlebell swings (16/24kg)
50 Walking Lunge
50 Knees to elbows
50 Push press (45/33lbs)
50 Supermans
50 Wall ball shots (20/15)
50 Burpees
50 Double unders (or 150 singles)
Complete 3 rounds for time of the following:
– 5 Deadlifts @ 70% 1RM
– 10 Goblet Squats (heavy)
– 15 Kettlebell Swings
– 400m run
then…
January Challenge