In teams of 3
4 rounds:
Station 1- 400m row
Station 2- 400m run
Station 3- Rest
**one partner per station
**may not switch stations until everyone is done at their station
Core Crusher (3 times through)
10 second hollow hold
15 leg lowers
20 bicycle crunches
25 situps
30 sec plank
Get your booties signed up for the open!
Deadlift
5-5-5-5-5 @ 70-75% of 1 rep max
Teams of two: Complete
80 DB snatch
16 Rope Climbs
60 DB snatch
12 Rope Climbs
**20 minute cap
Check out the board today! Lots of new information posted!
EMOM X 8 minutes
1 power clean + 1 squat clean + 1 front squat
“Mary” (Cindy’s older sister)
20 minute AMRAP
5 handstand pushups
10 pistol squats, alternating legs
15 pull-ups
THE OPEN STARTS THIS WEEK! Everyone go sign up at games.crossfit.com
It is such a fun way to compete with your fellow members and learn something new about your fitness.
We are so excited to be coaching you through the open the next 5 weeks starting this Friday. Every Friday for the next 5 weeks we will be completing the open workout for that week, whether you are signed up or now. So why not just sign up and see how you stack up against the whole world, California, or just in the gym. There are options to do RX or scaled, so we can all do it together!
Bench Press
1-1-1-1-1 —> find a heavy single
Kettlebell Hell- 15 minute AMRAP
15 Kettlebell swing
15 Kettlebell Goblet Squat
15 Kettlebell Push Press (holding same as goblet squat)
15 Kettlebell Deadlift
PARTNER WOD
COMPLETE:
Cash in: 30 man makers
100 barbell power cleans
100 DB front rack lunges
100 db hang clean and jerks
Cash out: 30 man makers
Happy Valentines Day BCF!
5 sets:
6 barbell rows
12 ring rows
“CINDY”
20 min AMRAP:
5 pull ups
10 push ups
15 squats
Find a challenging set of one of the following movements to do every minute for 8 min:
Muscle ups
Double unders
Or Handstand push ups
5 rounds:
30s power snatches
30s OH squats
30s box jumps
30s rest
