Week of February 24 through March 1

February 23rd, 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
Boxing Class – Friday 5:30pm-6:30pm and Saturday 9:00am-10:00am. See whiteboard sign-up sheet.

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CrossFit Open
The CrossFit Open Starts this week!
Registration for the 2014 CrossFit 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 this Thursday, February 27th to Monday, March 31st. It will be 5 WODs throughout the next 5 weeks. A WOD will be announced each Thursday and you’ll have until the following Monday 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 24

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
AMRAP 7:00

  • 5 Clean & Jerk – 135/95#95/65#(Slam Ball 50#/30#)
  • 10 T2BLeg Lifts

Rest 7:00

AMRAP 7:00

  • 10 Box Jumps 30″/24″24″/20″20″/16″
  • 10 Alt. Pistols w/ 15 lb KB or DB Alt. PistolsGoblet Squat 55/35#

Tuesday, February 25

Class Strength – Back Squat
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
For time:
24-18-12 Reps

  • DB Thrusters 45/30#30/20#20/12#
  • Wall Ball Sit-ups 20/14# @ 6’/4′14/10# @ 6’/4′

Wednesday, February 26

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
For time work through the following chipper:
(You can do exercises in any order, except pull-ups need to be the 3rd exercise.)

  • Row 1000m
  • 50 Wall Balls 20/14# @ 10’/9′14/10# @ 10’/8′
  • Pull-ups 100 – 7550 or progression (Don’t allow hands to tear. Stop before that!)
  • 100 Walking Lunges
  • Airdyne 1 mile

AirdyneChipMorgan

Thursday, February 27

Class Strength – None

WOD
FGB Style
5 Rounds
Each round consists of doing the following 5 movements for 1:00 each. After each round rest for 1:00.

  • Hammer Swings
  • Jump Rope – Singles
  • Box Jumps 20″/16″
  • Leg lifts (Touch floor and get feet past 90 degrees vertical)
  • Burpees w/o push-up

If you have time, do extra SMR.

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Friday, February 28 and Saturday, February 29

2014 CrossFit Open
We won’t know what the WOD is until Thursday at 7pm. We will post it as soon as it is announced.
Friday and Saturday will be dedicated to running the CrossFit Open WODs.
For those that are not participating in the CrossFit Open don’t worry as we will be offering scaled version.
We will also offer an alternate surprise WOD.

WOD
14.1

MEN includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps