February - 2019

BOOK FREE INTRO

Thursday 2/28/2019 - 16.2

Thursday 2/28/2019 - 16.2

M1: Power Clean Option A: Build to a heavy single Power Clean Option B: 6 sets of 2: High Lift Off + Power Clean Option C: 6 sets of 3 Hang Power Cleans M2: "16.2" Ascending Time Round 1 0:00-4:00 Round 2 4:00-8:00 Round 3 8:00-12:00 Round 4 12:00-16:00 Final round 16:00-20:00 Option A: 25 TTB 50 DU 15 Squat Clean 135/85 lb 25 TTB 50 DU 13 Squat Clean 185/115 lb 25 TTB 50 DU 11 Squat Cleans 225/145 lb 25 TTB 50 DU 9 Squat Clean 275/175 lb 25 TTB 50 DU 7 Squat Clean 315/205

Wednesday 2/27/2019 - 15.5

Tuesday 2/26/2019 - 15.4

Tuesday 2/26/2019 - 15.4

M1: Bench + KB Swing Option A: 6 Sets 1:00 Min Max Rep Bench 135/95 Rest :30 1:00 Min Max Rep KB Swing 70/53 Rest :30 Option B: 1:00 Min Max Rep Bench 95/65 Rest :30 1:00 Min Max Rep KB Swing 53/35 Option C: 1:00 Min Max Rep DB Bench 35/25 per hand Rest :30 1:00 Min Max Rep KB Swing 35/25 M2: "15.4" 8 Min AMRAP 3-6-9-12-15-18-21...continuing up Option A: HSPU Clean 185/125 Opton B: HSPU/Box HSPU Clean 135/95 Option C: HRPU Clean 95/65 or 75/55

Monday 2/25/2019 - 15.3

Sunday 2/24/2019 - Sunday Workouts

Sunday 2/24/2019 - Sunday Workouts

Sunday Hero WOD "DT" In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5 Rounds for Time 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 Main WOD Class M1: Clean Complex Option A: 2 Clean + 1 Jerk 2x1@75% 4x1@80% Option B: 1 Power Clean + 1 FS + 1 Jerk 2x1@70% 4x1@75% Option C: 1 Hang Clean + 1

Saturday 2/23/2019 - 15.1

Saturday 2/23/2019 - 15.1

M1: Hand Stand Push up Work 16 Min AMRAP - For Quality Option A: 2-3 Strict HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise *Alternate Mixed overhead walk each round* Option B: 2-3 Abmat Assisted Strict HSPU or Strict Box HSPU 50ft Mixed Overhead Walk 10 DB Butterfly Raise Option C; 2-3 Pike Push Up 50ft Mixed Overhead Carry 10 DB Butterfly Raise M2: "15.1" 9 Min AMRAP + Max Out Option A: 0:00-9:00 Min AMRAP 15 TTB 10 Deadlift 115/75 5 Snatch 115/75 9:00-14:00 1 Rep Max C

19.1 Strategy

19.1 Strategy

CrossFitters worldwide gathered Thursday night to watch the 19.1 announcement. While some missed Dave Castro and the ESPN-quality of production from previous years, I remain optimistic about the direction that the CrossFit Games is headed. We have the opportunity to change the conversation surrounding the Open. In years past, the CrossFit community seemed to relish in the entertainment value that the Open provided, and CrossFit certainly delivered a spectacular display of fit

Friday 2/22/2019 - 19.1

Thursday 2/21/2019 - 14.5

Thursday 2/21/2019 - 14.5

M1: Snatch Complex Option A: 1 Hang + 1 Snatch 2x1@75% 4x1@80% Option B: 1 Power + 1 OHS 2x2@70% 4x1@75% Option C: 3 Hang Muscle Snatch + 3 OHS or 6 OHS Lunge Build from empty bar, increase as form allows M2: "14.5" For Time - 20 Min Cap 21-18-15-12-9-6-3 reps for time of: Option A: Thrusters 95/65 Burpees Option B: Thrusters 75/55 Burpees Option C: Thrusters 45/35 Burpees

Wednesday 2/20/2019

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