Molon Labe CrossFit
4:30pm Open Box 6:30pm Ruck workouts
CrossFit Open
Gym Fitness
Skill: Basics 101 – Week 8: Sumo Deadlift High-Pull (SDHP) Coaches review movement EMOM 10 Minutes: -5 to 10 reps of SDHP with KB’s (select challenging load based on reps) -10 Push-ups Partner up with someone and “I go then you go” 10 Rounds (5 each) -200 Meter row -10 Front squats @135/95 (RX+155/115) *Coaches …
CrossFit Open 16.5
Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.
Molon Labe CrossFit
7:30 a.m. and 8:30 a.m. Regular Team WODS 7:30 a.m. ONLY – Endurance WOD (This is individual option only and must be started at 7:30 a.m. This WOD is never posted to the public) Teams of 2 WOD based on CFHQ WOD from 2/19/2016 For time, working on the odd minutes, and resting on the even …
CrossFit Open 16.1
Dynamic Warm-up “THE OPEN” 16.1 Complete as many rounds and reps as possible in 20 minutes of: -25-ft. overhead walking lunge @95/65 -8 Bar facing burpees -25-ft. overhead walking lunge @95/65 -8 chest-to-bar pull-ups
