February 2017

For Time:
-200m Run
-5 Power Clean 155/105 RX+ 185/125 MRX 135/85
-10 Box Jumps 24/20″ MRX 20/18″
-20 Russian KBS 24/16kgs RX+ 32/24kgs
REST 2min
-400m Run to
-10 Hang Power Clean to
-20 Box Jumps to
-40 Russian KBS
REST 3min
-20 Russian KBS
-10 Box Jumps
-5 Power Clean
-200m Run
*Compare to 1st Sprint*
REST 2min
-40 Russian KBS to 20 Box Jumps to
-10 Hang Power Clean to
-400m Run
*Compare to 2nd Sprint*

Post total time minus 7 minutes of rest to responses.

For Time:
-5T2B & -5 S2O 115/75 RX+ 135/95 MRX 95/65 or 5 S20 DB 50/35
-10cal Row or 8cal Bike
-10 T2B & -10 S2O or 10 S2O DB 50/35
-20cal Row or 18cal Bike
-15 T2B & 15 S2O or 15 S2O DB 50/35
-30cal Row or 27cal Bike
-10 T2B & -10 S2O or 10 S2O DB 50/35
-20cal Row or 18cal Bike
-5T2B & -5 S2O or 5 S2O DB 50/35
-10cal Row or 8cal Bike

Post time to responses.

10min AMRAP:

-3 Squat Cleans 155/105lbs RX+ 185/125lbs MRX 125/85 or 6 DB Sqt Clean 50/35lbs
-6 Ring Dips RX+ 6 Strict or 9 Kipping Ring Dips MRX 6 Bar Dips
-36 Doubles

Post rounds and reps to responses.

The 2017 CrossFit Open begins in 18 days!

We encourage ALL of you to sign up! We will be repeating last year’s “Friday Night Lights” and hosting the workouts on Saturday and then again on Sunday.   Over the course of 5 weeks we will tackle these WODs as a community in a supportive and encouraging environment. Challenge yourself and get REGISTERED TODAY! 

“Don Garlits Drags” by DB
E4MOM:
Race 1
-21/18cal Row MRX 18/15cal Row
-9 Deadlifts 275/175lbs RX+ 315/215 MRX 225/125lbs
Race 2
-21 KBS 24/16kgs RX+ 32/24 MRX 20/12
-9 Burpee Box Jumps/Step-ups 24/20″ RX+ 30/24″
Race 3
-9 Deadlifts
-21/18cal Row MRX 18/15cal Row
Race 4
-9 Burpee Box Jumps/Step-ups 24/20″
-21 KBS
Race 5
-9 DeadLifts
-21 T2B
**Athletes can pick any order of races**

Post results for each race to responses.