Monthly Archives: February 2015

3.2.15

3.2 Mobility/Warm Up Lift: Find 5RM Front Squat Tabata: Ring Rows/Abmat Sit-Up’s/Superman Holds Cool Down/Stretch/Foam Roll

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2.27.15

2.27 Mobility/Warm Up 15.1 Cool Down/Stretch/Foam Roll

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2.26.15

2.26 Mobility/Warm Up Partner WOD 100 Ball over Box Sit Ups 100 Partner Burpees Cool Down/Stretch/Foam Roll

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2.25.15

2.25 Mobility/Warm Up Lift: Deadlift – 7 rounds at 75% 1 rm, 3 reps per round 8min AMRAP – @50% of your OHSquat 1rm 4 Power snatch 4 Overhead Squat Cool Down/Stretch/Foam Roll

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2.24.15

2.24 Mobility/Warm Up Lift: Back Squat – 7 rounds at 75% 1 rm, 3 reps per round 12 min AMRAP 5 Double Unders 10 Push ups 15 KB Swings (53/35) Cool Down/Stretch/Foam Roll

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2.23.15

2.23 Mobility/Warm Up 5 RFT – @70% 1rm 5 Power Clean 5 Front Squat 5 Push Jerk 10 Pull-Up’s Cool Down/Stretch/Foam Roll

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2.21.15

2.21 11a Come have fun with Coach Whitnee. Bring your friends and neighbors. If you can get by Crossfit Shifty Powers, before you come hang out with us, they are hosting a Barbell for Boobs charity WOD, starting at 8am. … Continue reading

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2.20.15

2.20 Mobility/Warm Up 15 Per Side – Turkish Get-Ups – Winning Weight For Time: AHAP 50 KB Snatches/OH Squats Stretch/Foam Roll

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2.19.15

2.19 Mobility/Warm Up Lift: Dead Lift – EMOM for 6 rounds – 1@90% 1rm For Time: 30 Box Jumps (24/20) 20 T2B 10 HSPU Cool Down/Stretch/Foam Roll

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2.18.15

2.18 Mobility/Warm Up Surprise!! Cool Down/Stretch/Foam Roll

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