Week of 2/11 Through 2/17
PLEASE PLEASE PLEASE keep an eye out on our Instagram and Facebook feeds for all updates on class availability. We want all athletes and staff safe!
**UPDATE Sunday 2/10 10pm**
Monday 2/11 we will run a special SNOW SCHEDULE:
1:30pm CrossFit
2:30pm CrossFit
3:30pm CrossFit
3:30pm Barbell
Big thanks to Moonboots for being the lone soldier to run the gym this weekend.
PROGRAMMING
Monday 2/11
CGO 18.1 – Rx
AMRAP in 20 min:
8 toes-to-bar
10 (5/5) dumbbell hang clean + shoulder-to-overhead, 50/35#
14/12 calorie row
CGO 18.1 – Scaled
AMRAP in 20 min:
8 hanging knee raise
10 (5/5) dumbbell hang clean + shoulder-to-overhead, 35/20#
14/12 calorie row
Post score to whiteboard!
Tuesday 2/12
CGO 17.2 – Rx
AMRAP in 12 minutes:
2 rounds of
50′ weighted walking lunge, 2×50/35lbs
16
8 power cleans, 2×50/35lbs
2 rounds of
50′ weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
CGO 17.2 – Scaled
AMRAP in 12 minutes:2 rounds of
50′ weighted walking lunge
16 hanging knee raise
8 power cleans, 2×35/20#
2 rounds of
50′ weighted walking lunge
16 pullups
8 power cleans, 2×35/20#
Etc., alternating between hanging knee raises and pullups every 2 rounds.
Post scores to whiteboard.
Wednesday 2/13
CGO 18.2
1-to-10 for time:
dumbbell squats, 2×50/35lbs
bar-facing burpees
then CGO 18.2a
establish a 1RM clean in the remaining time (if you have any)
12:00 time cap.
Post time and load to whiteboard.
Thursday 2/14
CGO 17.4 aka CGO 16.4
AMRAP in 13 minutes:
55 deadlifts, 102/70kg
55 wall-ball shots, 20/14# to 10/9′
55 calorie row
55 HSPU
CGO 17.4 Scaled
AMRAP in 13 minutes:
55 deadlifts, 61/43kg
55 wall-ball shots, 20/10# to 9′
55 calorie row
55 hand-release pushups
Post score to whiteboard.
Friday 2/15
CGO 18.3 – Rx Division
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/83kg
*If all reps are completed, time cap extends by 4 minutes.
CGO 18.3 – Scaled Division
Prior to 8:00, complete:
3 rounds of:
6 jumping (chin-over-bar) pullups
6 squat snatches, 20/15kg
Then, 3 rounds of:
7 jumping (chin-over-bar) pullups
5 squat snatches, 34/25kg
*Prior to 12:00, complete 3 rounds of:
8 jumping (chin-over-bar) pullups
4 squat snatches, 43/29kg
*Prior to 16:00, complete 3 rounds of:
9 jumping (chin-over-bar) pullups
3 squat snatches, 52/34kg
*Prior to 20:00, complete 3 rounds of:
10 jumping (chin-over-bar) pullups
2 squat snatches, 61/43kg
Prior to 24:00, complete 3 rounds of:
11 jumping (chin-over-bar) pullups
1 squat snatch 70/47kg
*If all reps are completed, time cap extends by 4 minutes.
Scaled Division Note: Squat snatches or power snatches with overhead squats permitted.
Post score to whiteboard.
Saturday 2/16
CGO 18.4 Rx
21-15-9 reps of
deadlift, 102/70kg
handstand pushups
then
21-15-9 deadlifts, 143/93kg
50′ handstand walk after each round of deadlifts
CGO 18.4 Scaled
21-15-9 reps of
deadlift, 61/43kg
hand-release pushups
then
21-15-9 deadlifts, 83/61kg
50′ bear crawl after each round of deadlifts
9:00 cap for both parts. Compare to Fri 3/16. Post score/time to whiteboard.
Sunday 2/17
CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Rx Division
AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 45/29kg
chest-to-bar pullups
CGO 18.5 – Scaled Division
AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 29/20kg
jumping chin-over-bar pullups
Post score to whiteboard!
ARTICLES
+ The 2019 CrossFit Games Open – CrossFit
+ Competition Prep Guide – Working Against Gravity
+ 8 Natural Ways to Decrease Appetite –
