Friday February 5, 2016

Screen Shot 2016-02-04 at 1.24.19 PM

(Give someone special in your life the gift of CrossFit, Massage, or both this year!  What better gift than one that will literally touch their heart!)

Sign up on Mindbody and Post Scores to Whiteboard

Skills

**One or two  of the workout movements that the class members vote to work on. Whatever athletes need the most is what we will work on today. Your goal is to get a new personal record on something today!!

 

Level 2 WOD:

3 Rounds:
7 Deadlift (345, 225)
7 Muscle-ups
then…
3 Rounds:
21 Wall Balls (20,14)
21 Toes to Bar

**There is an 18 minute cutoff for this workout. For L2, you will be automatically cutoff the first portion at 9 minutes. Your goal is to go hard and make that happen in that time frame. If you do not complete the full 3 rounds in 9 minutes, fine, but you must begin the second portion of the workout at that time. Your score will be a total time to completion + a total number of reps completed.

 

Level 1 WOD:

3 Rounds:
7 Deadlift (225, 155)
7 Box Dips with feet elevated on a 20″ black box (both hands on one wooden box, both feet on one black box)
then…
3 Rounds:
21 Wall Balls (14,10)
21 Hanging Leg Raises

**There is an 18 minute cutoff for this workout. For L1, you will not switch to the second portion of the workout until you fully complete the first portion. Your score will be a total time to completion + a total number of reps completed.

Level 2 MODS:

MOD 1: MU (Bar MU), DL (315, 215)

MOD 2: MU (14 Unassisted Ring Dips), DL (295, 205)

MOD 3: MU (14 Green Band Dips with very little assistance), DL (275, 185)

 

Level 1 MODS:

MOD 1: Dips (Feet up on 3 blue plates), DL (205, 145)

MOD 2: Dips (Feet up on 2 blue plates), DL (185, 125)

MOD 3: Dips (Feet on floor), DL (155,105), WB (10,6)

MOD 4: Anything different than the above

Leave a Comment