Monday, 2/12/2018

12 min 2 Rounds
:45 sec Easy Row, Run, Bike or Jump
10 Active Spidermans
10 Passthroughs in the Squat
10m Duck Walks w/pvc OH
10 per side Banded Bird dogs
20 German Swings
Happy Birthday to Sam Buschman
9 Days Until the OPEN!
February 12 - February 17
Day – Focus – Completion - Time
Monday -Lower Body
Tuesday –Deadlift / Snatch
Wednesday –Conditioning
Thursday –Press / Cleans & Jerks
Friday –Combo
Saturday –Lower Body
1 x 3 02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1

Score Type:: Total Weight

Front Squat
5,4,3,5,4,3 @13X1
Wave Load - Second sets of 5,4,3 are heavier than first sets
Warm Up accordingly before starting working sets. Choose a weight.
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02/12/2018 - CrossFit Strength 2 Premier

Score Type:: Not Scored

Premier 7min cap
3 Sets
6 V-Up http://bit.ly/2Eic3FL+ Tuck Up http://bit.ly/2EUDRx6 (12 total reps back and froth)
10m Monster Band Walks forward and backwards switch every 5 m
20sec KB Front Rack 1/4 Squat with Pulse http://bit.ly/2EXRLyo
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DeadLifts Basics

Score Type:: Total Time

Deadlifts
3 Rounds
10 Box Jumps
5 DeadLifts
200m Row
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02/12/2018 - CrossFit WOD 1

Score Type:: Rounds and Reps

Complete as many rounds as possible in 6 minutes of:
20 OH Sit-Ups
10 Left-arm OH Lunges
10 Right-arm OH Lunges
Rest 2 min
Complete as many rounds as possible in 6 minutes of:
20 OH Sit-Ups
10 Left-arm OH Squats
10 Right-arm OH Squats
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Sumo High Pull Basics

Score Type:: Rounds and Reps

7 min AMRAP
7 Sumo High Pulls
7 Slam Balls
7 KB Swings
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02/12/2018 - CrossFit Lite WOD 1

Score Type:: Not Scored

Premier
3 Sets
6 V-Up http://bit.ly/2Eic3FL+ Tuck Up http://bit.ly/2EUDRx6(12 total reps back and froth)
10m Monster Band Walks forward and backwards switch every 5 m
20sec KB Front Rack 1/4 Squat with Pulse http://bit.ly/2EXRLyo
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02/12/2018 - CrossFit Lite WOD 2

Score Type:: Total Weight

Front Squat
10,8,6,10,8,6 @13X1
Wave Load - Second sets of 10,8,6 are heavier than first sets

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02/12/2018 - CrossFit Lite WOD 3

Score Type:: Rounds and Reps

Complete as many rounds as possible in 7 minutes of:
20 OH Sit-Ups
10 Left-arm OH Lunges
10 Right-arm OH Lunges
Rest 3 min
Complete as many rounds as possible in 7 minutes of:
20 OH Sit-Ups
10 Left-arm OH Squats
10 Right-arm OH Squats
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Comments

LYLE STEINBERG

LYLE STEINBERG 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 175 lbs
Notes: Too heavy for me today

Patrick McNally 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 95 lbs

Jennifer Haas 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 95 lbs

Lynn Hinch

Lynn Hinch 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 140 lbs

Andrew  Mishlove

Andrew Mishlove 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 145 lbs
Notes: Could not complete the workout at this weight. Sharp right knee pain - even when I backed down to 125.

Stephen Lauenstein 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 105 lbs

Verna Pazaras 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 125 lbs

Thomas Zuccaro

Thomas Zuccaro 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 205 lbs

STACey Mckay 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 120 lbs

Jennifer Nedostup

Jennifer Nedostup 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 110 lbs
Notes: 3 ct hold at bottom - felt hard today.

Dmitry Kotik 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 145 lbs

James Lueken 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 125 lbs

Michael Barry 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 135 lbs
Notes: 3 reps

Jesse Vogt

Jesse Vogt 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 145 lbs
Notes: started at 115. felt good

David Friesch 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 150 lbs
Notes: 3 reps. start at 125

Igor Sulim 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 215 lbs

Ally Ward

Ally Ward 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 135 lbs
Notes: 135 x3

Justin Jakowski 3 months, 1 week ago / Reply

02/12/2018 - CrossFit WOD 1: 4 + 22
Notes: 15 lb dumbbell

Leah Winckler 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 105 lbs

John Barry 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 165 lbs

Michael Widlansky 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 145 lbs
Notes: 5-4-35-4-3- 3 sec pause bottom

KATIE BARRY

KATIE BARRY 3 months, 1 week ago / Reply

02/12/2018 - CrossFit WOD 1: 6 + 26
Notes: 15

SARAH LODL

SARAH LODL 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 100 lbs

KATIE BARRY

KATIE BARRY 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 100 lbs

Justin Jakowski 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 125 lbs
Notes: 95, 95, 105 95, 105, 125

SARAH SCHMIDT

SARAH SCHMIDT 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 90 lbs

Abe Goldberg

Abe Goldberg 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 125 lbs
Notes: 5,4,3,5,4,3 front sqts

Peter Wiegers

Peter Wiegers 3 months, 1 week ago / Reply

02/12/2018 - CrossFit Strength 1 Front Squat 5,4,3,5,4,3 @13X1: 125 lbs

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