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29
FEB
2016

Monday March 1, 2016

a) 16.1 Redo. GET MORE REPS!!! Learn from your first attempt and know what you need to do before you go. Have a game plan. (IE faster burpees are usually most peoples problem. Also fast transitions and ideally not stopping your feet while lunging) rest 30 mins of as long as...
27
FEB
2016

Women’s Comp Prep 16.1

Coach Azadeh and Sacha’s tips and strategy for 16.1 _______________________________________________________
26
FEB
2016

Friday, February 26, 2016

a) Light row 500m mobilize lats, traps, shoulders, ankles, hip flexors as needed 1 round not for time slower pace to practice transitions, specific movements etc. rest 5 minutes b) 16.1 20 min amrap 25-ft. overhead walking lunge 95/65lbs 8 bar facing burpees 25-ft. overhead...
23
FEB
2016

Wednesday February 24, 2016

a) Warm up 3 rounds not for time 50 double unders 15 wallballs 1 legless rope climb b) For time 15 strict hspu 9 muscle ups 12 strict hspu 6 muscle ups 9 strict hspu 3 muscle ups c) 10 min amrap 5 Power clean 155/105lbs 5 shoulder to overhead 155/105lbs 5 chest to bars 7 Power...
22
FEB
2016

Tuesday February 23, 2016

a) Warm up light airdyne 30cals or row 500m then 2 rounds 4 cal row 2 overhead squats 135/95lbs rest 1 min 2 rounds 2 hang power snatch 135/95lbs 4 burpees over bar rest 3-5 minutes and then start the workout The goal here is to feel the workout, feel out fast transitions, the...
22
FEB
2016

Eating for the Open

It’s that time of year again for CrossFitters where we all get the opportunity to test the fitness we’ve been working on year round. You’ve been pushing your physical capacity limits and now it’s time to showcase your fitness. Many Crossfitters just like you have been working...
21
FEB
2016

Monday February 22, 2016

OPEN 2016 INFO We will be doing the OPEN workouts as part of the Friday programming. If you need a second attempt, they will be optional on Monday’s programming. If you have any real interest in trying to make it to regionals, you MUST do the events twice. Friday’s at...
20
FEB
2016

Saturday February 20, 2016

A) 13.1 amrap in 17 minutes 40 burpees to target 30 snatches 75/45lbs 30 burpees to target 30 snatches 135/75lbs 20 burpees to target 30 snatches 165/100lbs 10 burpees to target Max snatches at 210/120lbs B) 10 min time cap row 50cals 25 strict handstand push-ups Row 40 Cals 20...
19
FEB
2016

Friday February 19, 2016

a) EMOM 15mins 5 front squats from the floor 135/95lbs + 7 box jumps 24/20 5 shoulder to overhead 135/95lbs + 7 kipping hspu 5 power clean 135/95lbs + 7 toes to bar b) CrossFit.com mainsite wod For time: 90 double-unders 9 muscle-ups 9 squat clean thrusters, 65/45. dumbbells 80...
18
FEB
2016

Thursday February 18, 2016

Next Thursday night come to Reebok CrossFt East Woodbridge for the 16.1 announcement party. You can hang out with CrossFit games competitors and strategize the workouts with them. A)3 rounds. Low intensity. Row 3 mins Air dyne 3 mins Burpee to 6″ target 2 min Double under 2...