Friday – 180202

ANNOUNCEMENTS

  • Double Under Clinic
    • w/ Stephanie Benitez
    • Next Wednesday night (2/7) @ 7pm
    • Sign Up on the whiteboard!
  • CrossFit Open 2018/Friday Night Lights
    • The CrossFit Open is just 1 month away!  Sign up to test your fitness and see where you stand.  This is a great way to get a snapshot of your fitness!  Register HERE

SWOD

Every 90 seconds for 18 minutes (3 sets):
Station 1 – Banded Hip Extensions x 15 reps @ 30X2
Station 2 – Barbell Rollouts x 10 reps @ 3010
Station 3 – Single-arm DB Row (left) x 6-8 reps @ 2111
Station 4 – Single-arm DB Row (right) x 6-8 reps @ 2111

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

“Chipper with a Cherry”

Complete as many reps as possible in 7 minutes of:
30 Deadlifts
60 Wall Ball Shots
90 Double Unders
AMRAP Bar Muscle Ups

Level 3 – (225/135), (20# @ 10’/14# @ 9′)
Level 2 – (135/85), (14# @ 10’/10# @ 9′), 90 Single Unders or 45 Double Unders, Pull Ups
Level 1 – (95/55), (14# @ 9’/10# @ 8′), Single Unders, Ring Rows

Recent Posts