Thursday 02.27.2014

2 Power snatch + 1 Squat Snatch
EMOM x 7 minutes
AMRAP 10 min
20 Wall Ball 20/14#
15 Toes to bar

Tuesday 02.25.2014

Bench Press
Perform 5-8 strict pull ups between each set. Use less band assistance than you normal would for the pull ups.

The CrossFit Open is upon us.  The first workout will be announced on Thursday night at 8 pm.  We will be doing the Open workouts during Saturday morning classes the next five weeks.  Details of how we will run the Saturday morning classes will be decided once we see what the weekly workout is.  We will be post it on the website and in the Facebook group on Fridays.

Monday 02.24.2014

Front Squat
2 Reps
EMOM x 8 min
Use a heavy load that you can still move fast. Focus on power out of the bottom.
AMRAP 10 min
20 Overhead walking Lunge steps 20/14#
20 Russian Twist

Saturday 02.22.2014

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Tonight is Bowling night.  Keep an eye on the Facebook Invite for full details about time and place.  We are deciding between Brooklyn Bowl and The Gutter.   Tentatively scheduled for 7 pm.  Start shinning your balls.


Friday 02.21.2014

EMOM x 12 min
3 Power Snatch
Try to increase load every 4 minutes
3 Rounds
75 Double unders
25 Good mornings 45#

Wednesday 02.19.2014

Back Squat
3×5 across
use 85% of 1RM from 1/13
EMOMx10 min
3 Power clean and jerk
AHAP, Touch and go


Tuesday 02.18.2014

Reps for time of:
Wall Ball 20/14#
Pull ups
Box jumps 24/20″
Toes to bar
KB Swing 53/36#