What's Going On?

February 5, 2016

Warm-up

Coaches Choice

Metcon

Rankel (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run

In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010

To learn more about Rankel click here
 

Teams of 2 Alternating Rounds

Open Prep

Metcon (AMRAP - Rounds)

February 4, 2016

Warmup:
Group Dynamic Mobility
Group Joint Mobility

February 3, 2016

Warm-up
Tabata Double Unders
Group Joint Mobility
Movement Prep
Weightlifting
Overhead Squat (EMOM 7 x 1)
(10 Sec Descents- Light)
Metcon
Nancy (Time)
5 Rounds for time of: 
400m Run 
15 Overhead Squats, 95# / 65#
Open Prep
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk  #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar

January 28, 2016

Warm-up
Group Joint Mobility
Group Dynamic Mobility

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