3/6/15

MARCH PAYMENTS NOW DUE

FRIDAY NIGHT LIGHTS 15.2

“Blackout”

This Friday we are going with the theme “blackout”, wear all black from head to toe.

Just a couple of reminders: 1. If you are not going to make it to Friday Night Lights please make arrangements with a coach to be judged. If you do not we cannot guarantee that someone will be available to judge you, especially if you plan on doing the workout Saturday morning. 2. If you bring kids on Friday please keep and eye on them and clean up after them. 3. We love any and all donations to help with the DJ. 4. Don’t forget to invite your family and friends to cheer you and everyone else on.

WARM UP

500 Meter Row
CrossFit Warmup
3×10

WOD

WORKOUT 15.2

Rx’d

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 lb / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 lb / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 lb / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups*

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups*

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

15.2 SIGN-UP SHEET

SIGN-UP HERE:

http://crossfit22.bringit.bz/public/284b47

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