Monday, February 22nd

21
Feb

Monday, February 22nd

WOD

3 Rounds for Total Reps:

1 Minute Row for Calories
1 Minute Handstand Pushups
1 Minute Kettlebell Swings, 32/24
1 Minute Burpees onto Plate
1 Minute Wallballs, 20/14
1 Minute Rest

Post total reps to Comments.

Announcement! The Open begins on Thursday:
1st WOD
 Announced – 2/25 @ 8:00pm
16.1 at Metropolis – 2/27, all classes
Drinks at 5 Mile Stone – 2/27 @ 8:00pm

0 Response

  1. ERIC S.

    Great job to all the coaches that came out for yesterday’s training.
    15 min emom 1 hang snatch plus 1 snatch
    115,115,125,125, 135,135,140,140, 144,145,150,150,155,160,165

    Metcon 10min amrap
    5 power snatch 135/95
    10 t2b
    15 wall balls
    Immediately following you have 6 min to find your
    7 rep max front squat *from the floor
    5 + 2 snatch
    225lbs. On front squat
    *Dont forget to sign up for the Crossfit open guys

  2. ERIC S.

    Metcon 21-15-9 power snatch 95/65 C2B
    7:41
    20min Emom 1 full Clean + 2 front squats
    135×2 155×2 175×2 185×2 195×2 205×2 225×2 235×2 245, 255, 260,265

    30 Minute EMOM
    minute 1: row for 30 seconds max calories
    minute 2: max burpees in 30 seonds (with quality jump and clap overhead)
    minute 3: assault bike for 30 seconds max calories.
    Totals 113 calories row, 96 Burpees, 99 assault bike
    Glad I had Jcash on this one!

  3. J Cash

    Metcon 21-15-9 power snatch 95/65 C2B
    8:09
    20min Emom 1 full Clean + 2 front squats
    115×2, 125×2, 135×2, 145×2, 155×2, 165×2, 175×2, 180×2, 185×2, 190×2

    30 Minute EMOM
    minute 1: row for 30 seconds max calories
    minute 2: max burpees in 30 seconds (with quality jump and clap overhead)
    minute 3: assault bike for 30 seconds max calories.
    Totals 86 calories row, 103 burpees, 64 assault bike.
    That bike sucks ass