Week of February 10 through February 15

February 9th, 2014
by:

Announcements

Weather Closures
Please keep an eye out for posts related to closures here, on our Facebook page and via Twitter. We will make closure announcements at least 3 hours before any of our classes.

Specialty Classes
Olympic Lifting Class – Monday at 5:30-6:30pm and Tuesday at 6:30pm-7:30pm Cancelled
Boxing Class – See whiteboard for times and sign-up sheet

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CrossFit Open
Registration for the 2014 CrossFit Open is live. Sign-up here!
If you can do just a single unassisted pull-up – sign up! Ask any of our members that did it last year about how much fun it was, how much they learned and how much they improved. It’s just $20 per person!
The Open will run from February 27th to March 29th. It will be 5 WODs over a period of 5 weeks. A WOD will be announced each Thursday and you’ll have a few days to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.


Monday, February 10

Class Strength – Deadlift
1×15 @ 50%, 1×8 @ 60-65%, 4×5 @ 75-85%
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
“Diane”
For time:
21-15-9 Reps

  • Deadlift 225/155#165/115# 95/65#
  • HSPU HSPU Progression

Tuesday, February 11

Class Strength – Back Squat
1×15 @ 50%, 1×8 @ 60-65%, 4×5 @ 75-85%
Work on learning how to climb the rope and work on proper form/technique for the front squat.

WOD
15:00 AMRAP

  • 15′ Rope climb 2 Ground to Standing
  • 3 Front Squats 135/95#95#/65#65#-35#
  • 2 15′ Rope climbs 4 Ground to Standing
  • 6 Front Squats 135/95#95#/65#65#-35#
  • 3 15′ Rope climbs6 Ground to Standing
  • 9 Front Squats 135/95# 95#/65#65#-35#
  • 4 15′ Rope climbs8 Ground to Standing
  • 12 Front Squats 135/95#95#/65#65#-35#
  • and so on.

Score is # of reps completed

Wednesday, February 12

Class Strength – Strict Press
1×15 @ 50%, 1×8 @ 60-65%, 4×5 @ 75-85%
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
1:00 on / 1:00 off
5 Rounds

  • 5 Over-the-box jumps 20/16″16/12″
  • AMRAP of Ring Push-upsHR Push-ups

5 Rounds

  • 5 HSPUHSPU Progression
  • Slam Ball Burpees 50/30#30/20#

Thursday, February 13

Class Strength – None

WOD
Do 3:00 AMRAPs of each of the following in any order w/ 3:00 of rest in between each:

  • D/Us or Singles
  • Row for calories
  • K2E – Leg lifts
  • Airdyne for Calories
  • Burpees

Score is total # of reps/calories (Divide # of singles by 5)

After the WOD make sure you spend a decent amount of time stretching and doing SMR. Don’t neglect this!

HeatherDU

Friday, February 14

Class Strength – Bench Press
1×15 @ 50%, 1×8 @ 60-65%, 4×5 @ 75-85%
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
Death by Thrusters and Pull-ups
For each round increase the number of reps of both the thrusters and the pull-ups by 1.

  • Thrusters 105/75#75/45#55/35#
  • C2BPull-upsRing Rows

Unlike the usual “Death by” the amount of time you have to complete a round will vary:

  • Rounds 1-5 = 1:00 / round
  • Rounds 6-10 = 2:00 / round
  • Rounds 11-15 = 3:00 / round
  • Rounds 16-20 = 4:00 / round
  • and so on.

Your score is rounds completed + reps completed in the last and failed round

Saturday, February 15

Class Strength – OHS
Warm-up, then 1×15.
Work on form/mechanics of the OHS. Do 2-3 sets of 5 reps at light to moderate weight. Make sure you use active shoulders.

WOD
Do 2 of the following 3 10:00 AMRAPs with 10:00 of rest in between.

AMRAP #1

  • 30 D/U or 100 singles
  • 30 Alternating One-arm DB Snatch 45/30#30/20#20/12#

AMRAP #2

  • 20 Burpees
  • 20 SDHP 95/65#75/55#45/30# (Use KBs for green wts.)

AMRAP #3

  • 25 Wall Balls 20/14# @ 10’/9′14/10# @ 10’/8′
  • 25 Wall Ball Sit-ups 20/14#14/10#

CrossFit Open Prep
From 12:00pm-1:30pm we will have prep time for the CrossFit Open. This time is reserved for our Unlimited Members and those members that have signed up for the CrossFit Open. We will NOT be having Open Gym time. If you are unfamiliar with any of the exercises in the WODs below, then please work with a trainer sometime during the week to learn it ahead of time. The purpose of the Open Prep time is to create a competitive environment to push you harder. The focus will not be on correcting movements/technique, though if we see something unsafe we will obviously point that out.

WOD
All 3 of the above 10:00 AMRAPs