1. 7 Minute AMRAP: 3-6-9-12… Thruster (95/65) Toes-to-Bar 2. Single Arm DB/KB Walking Lunge 3×6-8/side, rest 2 minutes between sets. Pick your weight. **SAVE THE DATES** Saturday, February 10th @ 8am: Bar Muscle Up Clinic. Sign up in the lobby. FREE.
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1. With a 15 minute running clock… From 0:00-3:00 Run 400m Max Rep Pull Ups Rest 1 Minute From 4:00-7:00 Run 400m Max Rep Power Snatch (135/95) Rest 1 Minute From 8:00-11:00 Run 400m Max Rep Pull Ups Rest 1 Minute From 12:00-15:00 Run 400m Max Rep Power Snatch *Post your total number of pull…
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1. Front Squat-With a 20 minute running clock, build to a heavy set of 5-3-1. 2. EMOM x 10: E: 3 Clean & Jerks* O: 10 Burpees Over Barbell 3. Post WOD (Optional): This weeks active recovery & goat work. *Athletes choice on weight. Build or perform sets across. **SAVE…
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1. Skill: Movement Prep 2. For Time: 10 Muscle Ups 30 Hand Release Push Ups 150 Double Unders 30 Hand Release Push Ups 10 Muscle Ups **SAVE THE DATES** Saturday, February 10th @ 8am: Bar Muscle Up Clinic. Sign up in the lobby! Thursday, February 22nd @ 7pm: The CrossFit Open officially begins. Register at…
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