Sunday, February 28 - Saturday, March 5

Sunday, February 28 - No Class

 

Monday, February 29

WOD Option 1: 20 Minute AMRAP

CrossFit Games Open 16.1

  • 25ft. Overhead Walking Lunge (63/95)
  • 8 Bar-Facing Burpees
  • 25ft. Overhead Walking Lunge (63/95)
  • 8 Chest-to-Bar Pull-Ups 

*Individuals not registered for the Open will be doing stationary lunges

WOD Option 2: For Time

  • 5K Row 

 

Tuesday, March 1

Strength: 10 Minute EMOM:

  • Minute 1: Plank Hold
  • Minute 2: 10 Ring Dips

WOD: For Max Rounds and Reps 

0:00 - 4:00: AMRAP

  • 8 Deadlifts (93/135)
  • 8 Push-Ups 

4:00 - 6:00  

  • Max Double Unders

6:00 - 8:00  Break

8:00 - 12:00   AMRAP

  • 8 Deadlifts (93/135)
  • 8 Sit-Ups 

12:00 - 14:00

  • Max Double Unders 

               

Wednesday, March 2

Strength: Push Jerk

  • 2x5; 3x3

WOD: For Time

       "Waterfall" 

  • 10 Toes to Bar
  • 20 Box Jumps (20/24)
  • 30 Push Press (33/45)
  • 40 KB Swings (35/55) 

 

Thursday, March 3

Strength: Back Squat

  • 3x10

WOD: 21 Minute EMOM

Minute 1: 

  • 15 Wall Balls (14/20)

Minute 2:

  • 10 Hang Snatch (63/95)

Minute 3:

  • 8 Shuttle Runs

 

Friday, March 4

Skill Day: Members choice

WOD: For Time

  • 40 Calorie Row
  • 40 Burpees
  • 30 Calorie Row
  • 30 Burpees
  • 20 Calorie Row
  • 20 Burpees
  • 10 Calorie Row 

 

Saturday, March 5

WOD: 2 Minute AMRAP's

2 Rounds

  • Double Unders
  • MB Sit-Ups (14/20)
  • Row 
  • Med Ball Cleans (14/20)
  • Sled Push 

*Rest 1 minute between each movement

*CrossFit Games Open workout 16.2 will start at 11:30AM at either CFEP or CFPL. Athlete briefing begins at 11:15AM and location will be announced Thursday evening. 

**Join us for Dance Fitness w/ Coach Julie on Sunday at 4:00PM at CFEP (free class for members, $10 for non-members)

Posted on February 28, 2016 .