Friday February 23

18.1
20 minutes AMRAP
8 toes to bar
10 dumbbell clean and jerks
14/12 calorie row
RX- 35/50 dumbbell
Scaled- 20/35

If you are not signed up for the open you may be asked to run or bike in order to free up rowers to those who have paid to compete.

Can’t wait for week one! See you all tomorrow! We will be running workouts through all classes tomorrow. If you come at 5pm the class may run over until 630pm.

Advertisements

Thursday, February 15

Spend 20 minutes working mobility and overhead squat

CrossFit Games Open 2011 11.4 WORKOUT
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups