Monthly Archives: Feb 2016

Tuesday, March 1st

Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Snatch Grip Press x 6 reps Rest 45 seconds Powell Raise x 6 reps Rest 45 seconds B) Every minute, on the minute, for 15 minutes: 3 Strict Pull-Ups 3 Ring...

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Monday, February 29th

PROGRAM NOTES – On Monday’s during the Open, we generally have three different scenarios that we’re dealing with: (1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last...

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Saturday, February 27th

Use today as a “Flush” day Performance is in red, Competition is in blue A) 2 sets of: Row 1000 meters @60% Rest 2:00 minutes Row 1000 meters @70% Rest 2:00 minutes Row 1000 meters @80% Rest 4 minutes (Show a decrease in times per...

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Friday, February 26th

The anticipation is finally over and the first workout of the CrossFit Open Season has been announced. All over the world, people gathered around tvs, computers, tablets, and smartphones to watch Emily Abbott and Chyna Cho throwdown in this years...

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Thursday, February 25th

Yesterdays Whiteboard If you are doing the Open Friday, you can come in and do todays “Optional Conditioning” if you’d like. Performance and Competition are in red, Optional Conditioning is in pink A) 3 Rounds Not For Time 10...

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Wednesday, February 24th

Performance is in red, Competition is in blue A) 3 sets of: Kettle Bell Front Rack Split Squat x 6-8 reps each leg Rest 20 seconds Close-Grip Bench Press x 8-10 reps Rest 20 seconds Bent Over Barbell Rows x 8-10 reps Rest 2 minutes B) 3 sets of...

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Tuesday, February 23rd

Performance is in red, Competition is in blue A) 10 Minute AMRAP @80-85% effort Run 100 meters (alley and back) 1 Wall walk Run 100 meters 2 Wall walks Run 100 meters 3 Wall walks ….ect Rest/mobilize 8-15 minutes B)10 Minute AMRAP @80-85% effort...

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Monday, February 22nd

Achieving “Full Effort Full Victory” Mentally “In slow motion, the athletes eyes close and then re-open focusing back to the barbell. There are 70 seconds left in the 10 minute workout; the athlete is trying get air back into their lungs, and as...

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