Tuesday February 17, 2015
Strength: 5×3 Front Squat (work up to a 3RM) WODAMRAP 20 in Teams of 275 Wallballs (20/14)60 Box Jumps (24/20)45 Chest to Bar Pull-Ups30 Power Cleans (135/95)15 Muscle Ups (OR 30 Ring Dips if you don’t have MUs)*Split Reps as Neededm 1 partner works at a time Cool Down:15 Strict T2B
Monday February 16, 2015
The 2015 CrossFit Games Open season starts next week. Get signed up and join us Friday evenings for the MHCF Open WOD! games.crossfit.com Strength:Power Snatch3×3 @ 60%3×2 @ 70%2×1 @ 80%2×1 @ 90% WOD4 Rounds10 OHS (135/95)10 Burpees10 Deadlifts (225/155)10 Burpees Cool Down:3x Max unbroken DUs (or accumulate 50)20 GHD Situps
Sunday February 15, 2015
No Open Gym today! Meeting at Castle Rock Incline at NOON! All are welcome!
Saturday February 14, 2015
Conditioning: 2x 800m Runs, 2:00 rest between WODAMRAP 201 Deadlift (85-90% of 1RM)10 T2B15 Bar Facing Burpees
Friday February 13, 2015
Strength:Alternating EMOM 1010 OHS (your choice)50 DUs WOD2 Rounds25 Box Jumps (24/20)20 Chest to Bar Pull-Ups15 Strict Handstand Push-Ups10 Squat Snatches (135/95)