Friday – 110317

Say hello to a new member, Tyler!

Gymnastics
6 min AMRAP:
Strict HSPUs

*scale to strict press

Workout of the Day
For time
40/30 cals Assault bike
50/40 cal row
Then
21-15-9
Toes to bar
Goblet squats (53/35)

*15 min cap

Post your scores to the Whiteboard.

Thursday – 110217

Coach Keith is all graduated and is officially an Orange County Firefighter!

Strength
Front Squat
Find your 5 rep max.
This will be done with a 5 second pause!

Workout of the Day
Death by power snatch (95/63)

Post your scores to the Whiteboard.

Wednesday – 110117

The main behind the camera (except for this shot of course!), Valentz a.k.a. Snappy_Patchy.

Injury Prevention
2 min per leg smash quads
2 min per leg smash IT band
20 terminal knee extensions

Workout of the Day
6 rds for time
400m run
2 min rest

Post your scores to the Whiteboard.

Tuesday – 103117

Shannon is nailing those bar muscle-ups now! Keep practicing!

HAPPY HALLOWEEN!  Who’s doing this one in costume?!?  Anyone?

Warm-up
Review proper rowing technique, then NOT for time:

Row 2,000 meters. Really focus on technique here.

Workout of the Day
100 burpees for time
EMOM- 5 kb swings (70/53)

*16 min cap
*1st min starts with burpees

Post your scores to the Whiteboard.

Monday -103017

Theresa still killing in in the early mornings!

Olympic
EMOM for 10 minutes, go as AHAP (As Heavy As Possible):
Clean+2 push press

*record highest

Workout of the Day
CrossFit Games Open 12.4 / 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20/14 lbs) (10’/9′)
90 Double-unders
30 Muscle-ups

*MU sub is 45 CTB

Post your scores to the Whiteboard.