3/5/19

MARCH PAYMENTS ARE NOW DUE

We would love to have you join us tonight @6:00pm for the announcement of 15.2. Can’t wait to see what this week brings!!

Open 15/1/15.1a release followed by strategy session!
Open 15/1/15.1a release followed by strategy session!

If you are participating in the Open use today as a rest/recovery day. If you want to come in and do some light skill work feel free.

WARM UP
Athletes Choice

OPEN GYM OR

WOD
4 RFT:
50-foot overhead walking lunge
25 GHD sit-ups

L1 65/45, abmat sit-up
L2 95/65, Wall Ball Sit-up anchored feet at wall
L3 135/95

3/4/15

MARCH PAYMENTS NOW DUE

We would love to have you join us Thursday night @6:00pm for the announcement of 15.2. Can’t wait to see what this week brings!!

Love slowing down in Tuesdays and working strength and technique. 4:45pm getting after it.

Love slowing down on Tuesdays focusing on strength and technique. 4:45pm getting after it.

WARM UP

1/2 Tabata Jumping Pull-ups WallBall Shots Mountain Climbers Sit-ups

STRENGTH

OTM 7

3 Deadlift @55-65% 1RM

WOD

7 Minute AMRAP

7 KB Swings

7 Push-ups

Rest 3 Minutes

7 Minute AMRAP

7 Deadlifts

21 Double Unders

L1-KB 25/20, Push-ups on knees, DL 95/65, 63 Singles

L2-KB 35/25, Push-ups on toes, DL 110/75, Dubs or Singles

L3-KB 50/35, Strict Push-ups, DL 135/95, Dubs

3/3/15

MARCH PAYMENTS ARE NOW DUE

Does anyone own a Disco Ball??

Oh Kalsu..... You gotta love Ashley cheering Kris to the finish whilst enjoying a chocolate cookie!

Oh Kalsu…..
You gotta love Ashley cheering Kris to the finish whilst enjoying a chocolate cookie!

WARM UP
2 rds:
500m row
2 rounds of “Cindy”
then warm up to OHS weight

STRENGTH WOD
EMOMx7: Overhead Squat
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

EMOMx7: Front Squat
Min 8: 7 reps
Min9: 6 reps
Min 10: 5 reps
Min 11: 4 reps
Min 12: 3 reps
Min 13: 2 reps
Min 14: 1 rep

EMOMx7: Back Squat
Min 15: 7 reps
Min 16: 6 reps
Min 17: 5 reps
Min 18: 4 reps
Min 19: 3 reps
Min 20: 2 reps
Min 21: 1 rep
*Try to climb in weight each set if possible

Rest as needed then:

10-8-6-4-2
Strict Press AHAP
Strict/wgt Pull-up

3/2/15

MARCH PAYMENTS NOW DUE

IF YOU HAVE NOT PUT YOUR SCORE IN FOR WOD 15.1 PLEASE DO SO ASAP!!!

We love our CrossFit 22 patriarchs Ed and Lynn. Always inspiring.

We love our CrossFit 22 patriarchs Ed and Lynn. Always inspiring.

WARM UP

500 Meter Row
3 Rounds:
15 Kip Swings
15 Push-ups
15 Wall Squats
15 Hollow Rock

STRENGTH/ SKILL

2 Rounds not for time:
5 Wall Walks
10 Strict HSPU

WOD

For time:

Buy-in:
50 Alternating Pistol Squats

Then:
25 Burpee Box Jumps
25 Burpee Pull-ups
25 Burpee DB Press
25 Burpee Broad Jumps

Cash-out:
100 Sit-ups

L1-20″ Box Step up, Jumping pull-ups, DB 20/15
L2-24″/20″ Box step or jump, Kip or jump pull-ups, DB 35/25
L3-24″/20″ Box jump, Kip or strict pull-up, DB 50/35