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The workout for 3/3 is… 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge (50/35) DBs in front rack 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups (jumping BMU or pull ups/banded pull ups) 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Accessory Work: Spend time cozying up on a foam roller: lats, low back, quads and glutes. Jeopardy! Category: Nine-Letter Words Answer: A. branch of science, or a sympathetic rapport between two people
The workout for 2/24 is… It’s not too late to register for the Open! Join us tonight with our friends from Sessions:6 Sport Performance. Show up at 6:30pm. We will warm up and start the first heat at 7! www.games.crossfit.com 10-15 minutes DB Snatch Technique Practice. Take this time to find the appropriate weight for this WOD. Remember, it is 150 Snatches (that’s a LOT) 17.1! For time: – 10 Alternating DB Snatches (50/35) – 15 Burpee Box Jump Overs (24/20) – 20 Alternating DB Snatches (50/35) – 15 Burpee Box Jump Overs (24/20) – 30 Alternating DB Snatches (50/35) – 15 Burpee Box Jump Overs (24/20) – 40 Alternating DB Snatches (50/35) – 15 Burpee Box Jump Overs (24/20) – 50 Alternating DB Snatches (50/35) – 15 Burpee Box Jump Overs (24/20) (20 minute cap) Accessory: – You guessed it: MOBILITY. We HIGHLY encourage everyone to foam roll lats, get a LAX ball in those shoulders and low back. Jeopardy! Category: Food Brands Answer: In 1958, Vince Domenico mixed a dry chicken soup mix with rice and vermicelli and creates this brand
The workout for 2/10 is… The Open is in 2 weeks! Are you signing up? Do you have questions about it? Come to The Lowdown Brewery + Kitchen next Friday for beer and to ask away any questions you have about signing up for the open! Open WOD 13.1 As Many Reps as Possible in 17 minutes 40 Burpees to 6″ target 30 Snatches (75/45 lbs) 30 Burpees to 6″ target 30 Snatches (135/75 lbs) 20 Burpees to 6″ target 30 Snatches (165/100 lbs) 10 Burpees to 6″ target Snatch (210/120 lbs)- As Many Reps as Possible For quality: 3-3-3-3-3 – Strict Pull Ups with 2 second pause at the top – Strict Ring Dips with 2 second pause at the bottom (weighted if this is not challenging) Accessory Work: Mobility of your choice for 15 minutes. Jeopardy! Category: A Little Bit Country Answer: This once-British island naval fortress has been called the “navel of the Mediterranean”
The workout for 1/27 is… Benchmark #3: Gymnastics. Choose from one of the following gymnastics skills and record accurately your score. We will program gymnastics skill work throughout this cycle, both within class time and for accessory work. Here’s the deal with gymnastics: practice, practice, practice. It’s not always sexy and it’s not always the most “fun” work, but you WILL improve and you’ll see your gymnastics work benefiting all your lifts, too! – Pull Ups (Max Strict or Max Kipping Unbroken) – Toes to Bar (Max Unbroken) – Muscle Ups (Max Strict or Max Kipping Unbroken) – Handstand Push Ups (Max Strict or Max Kipping Unbroken) – Handstand Walks (5 attempts at a max distance) – Rope Climbs (3 Reps for time) “Open WOD 13.2″ 10 minute AMRAP – 5 Shoulder to Overhead (115/75_ – 10 Deadlifts (115/75) – 15 Box Jumps (24/20) *Accessory Work: 6-6-5-4-3 Strict Pull Ups/Ring Dips. Using 5RM weight Jeopardy! Category: The 50 states Answer: Mount Mansfield, about 30 miles east of lake Champlain, is this state’s highest point
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