Week of February 17 through February 22

February 16th, 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. This winter will end some day!

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

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CrossFit Open
The 2014 CrossFit Open starts next week. 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.


Make sure you take the time to properly cool down after each WOD. Stretch, SMR, etc. Don’t neglect this!

Monday, February 17

Class Strength – Bench Press
1×10 @ 50%, 2×8 @ 65-70%, 3×3 @ 80-90%. Weighted ring dips 8-5-3-3-3.
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of bench press at 5-8 reps each with moderate weight. Do 3 sets of dips at 8 reps each.

WOD
To the tune of Moby – Flower (“Bring Sally Up”) – 3:27 (30 reps)

  1. Just air squats
  2. Rest 5 minutes
  3. Back Squat 135/95# 95/65# 55/35#

Stretch and do SMR.

Tuesday, February 18

Class Strength – Deadlift
1×10 @ 50%, 2×8 @ 65-70%, 3×3 @ 80-90% + 3 sets of straight-leg deadlifts of 8-10 reps each
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight. Also practice a couple of sets of straight-leg deadlifts with just a bar.

WOD
12 Minute AMRAP

  • 15 Box Jumps 24/20″20″/16″
  • 12 T2BLeg Lifts
  • Snatch 115/75#85/55#55#/35#

Spend some extra time cooling down today. Stretching and SMR.

Wednesday, February 19

Class Strength – Back Squat
1×10 @ 50%, 2×8 @ 65-70%, 3×3 @ 80-90%
Warm-up and practice form/mechanics with a light weight. Then do 3-5 sets of 5-8 reps each with moderate weight.

WOD
Tabata
Each round consists of 20s of work and 10s of rest
Perform each exercise for 8 rounds. 1 minute of rest between exercises. Perform exercises in any order.

  1. Med Ball Sit-ups 30/20#20#/10#
  2. Slam Balls 50#/30#30#/20#
  3. Burpees
  4. DB Push-presses 45s#/30s# 30s#/20s# 20s#/12s#

FTXWOD3

Thursday, February 20

Class Strength – None

WOD
30 minute AMRAP
Buy-in of 1000m row

  • Bear crawl 10 yds
  • 10 Pull-ups (P/U Progression or ring rows)
  • 10 Squat -> Tuck Jump combos
  • Crab walk 10 yds
  • 10 Indian sit-up -> Burpee combos
  • 10 HR Push-ups
  • Duck walk 10 yds
  • 10 Good mornings 45/30# 30#/15#
  • 10 Inchworms

Friday, February 21

Class Strength – None

WOD
This WOD is not for time. Go at an even solid pace for a maximum of 40 minutes. Each exercise should be completed unbroken.
Complete approx. 3-5 rounds in the maximum 40 minutes allotted. Don’t do more than 5 rounds.

  • 8 Squat Cleans @ 70% of 1RM – Do a light weight
  • 12 Slam Balls 50/30# 30/20#
  • 2 Rope climbs 10′ w/o legs w/ legs4 ground to standing
  • 10 Ring dipsBar Dips Box dips

Once you are done spend the rest of the time stretching and doing SMR.

Boxing1

Saturday, February 22

Class Strength – None

WOD
Rest 10 minutes between WODs. Those that have been doing CrossFit for less than six months or workout 3x or less per week do only 1 of these WODs.

“Jackie”
For time:

  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)

“Karen”
For time:

  • 150 WallBalls – 20/14# @ 10’/9′14/10# @ 10’/8′

Once you are done, spend time cooling down doing SMR and stretching.

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
In addition to the above 2 WODs we will also do:

“Amanda”
For time:
9, 7 and 5 reps of:

  • Muscle-ups (Sub – C2B or Pull-ups + Ring Dips)
  • Snatches (135/95 lb.)