Some important news for this week:
1. The CrossFit Open is upon us! On Feb 16th the first Open workout will be announced, we will host an Open event every Friday night on Feb 17th, Feb 24th, and the closing party on March 3rd! Times tba!
Register for the Open here
2. Haven’t filled out our member survey yet? Please do that here!
WOD | 13.02.2023
AMRAP In 22 Minutes Of:
Run 400m
12 Floor Presses 2×22.5/15kg
21 Box Jumps
WOD | 14.02.2023 <3
A. Push Press
3-3-3-3-3-3
B. 4 x 8-12 DB Z-Press
WOD | 15.02.2023
Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Women use 35-lb. dumbbells
Men use 50-lb. dumbells
Masters 55+ Rx:
Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Workout 17.2 scaled
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 pull-ups
8 power cleans
Etc., alternating between hanging knee raises and pull-ups every 2 rounds.
Women use 20-lb. dumbbells
Men use 35-lb. dumbells
Scaled Masters 55+:
Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups
Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups
WOD | 16.02.2023
5 Rounds For Time Of:
15 Ring Dips
1 Pegboard Ascent
500m Row
WOD | 17.02.2023
EMOM For 20 Minutes:
1. 15 Burpee Box Jumps Over
2. 18/14 Cal Bike
3. 21 Kettlebell Swings 24/16kg
4. Rest
WOD | 18.02.2023
Angie
WOD | 19.02.2023
2 Rounds For Time With A Buddy:
Run 400m
60 Deadlifts
Run 400m
45 Hang Power Cleans
Run 400m
30 Push Jerks
Run 400m
Men: 70kg
Women: 50kg
