WOD - Monday, 2.23.15

Sunday Results

Random Notes:

* Whenever you finish with a rower, please do not return the handle to the clip, but let it rest against the fly wheel.  (It's better for the rower in the long-run).  We will go over this very briefly this week

* Please try to get to class on time.  The weather has been awful lately, but some people have been skating in later and later.  Anyone not into class after the first five minutes will be very early for the next class.  This is a safety thing.  You need to be properly warmed up for a workout and not rushed right into a workout.

* If you're having trouble signing in for class, or forget, please sign into the clipboard that will be at the front desk.  This will help us keep track of class attendance and make sure your online login gets fixed.

Signup for the Open at games.crossfit.com -- First workout is this Friday

Signup for the Open at games.crossfit.com -- First workout is this Friday

Monday WOD

Warm Up

5 Elbow to Instep with Rotation (each side and done in place)

20 Wall Balls

10 Push Ups

Wrist Stretch:

30 seconds Wrist Flexion (palms up fingers back)

30 seconds Wrist Extension (palms down fingers back)

10 Empty Bar Front Squats

8 Empty Bar Tempo Front Squats (2020) - down two seconds, bounce, up two seconds


In 10 minutes build to a heavy set of 3 Front Squats

4x8 2020 Tempo Front Squats at 50-60% of above, 1 minute rest between sets


AMRAP in 10 minutes:

15 Squat Cleans (135/95)

30 Hand Release Push Ups

10 Squat Cleans

20 Hand Release Push Ups

5 Squat Cleans

10 Hand Release Push Ups

Cool Down


10 minutes on bike/rower at very easy pace



Inch worm 2 lengths of the gym

20 situps

20 pushup

20 squats

3 rounds for quality

EMOM for 8 min

6-8 Toes to bar


5 Rounds for Time

15 Air Squats

10 Toes 2 Bar

8 Ring dips