LAST CHANCE TO SIGN UP FOR THE FREE MEMBERSHIP PICNIC

Please sign up for the membership picnic February 20, 2016 no later than Tuesday, February 16, 2016.  We need to have a head count for Chef Bob.  Bounce House, Cornhole Tournament, Food, Drinks and Games for the kids.  

Please join us!!!!!!

FAT LOSS CHALLENGE

The winner will be announced at the Membership Picnic.   Don’t forget to sign up for your spot in the Bod Pod on February 18.  Go to arizonabodyfattesting.com now!!!!

 

 

 

 

 

Chipper sandwich

800m run
10 pull ups
20 goblet squats (53/35)
30 push ups
40 KB swings (53/35)
50 Russian twists (20/14)
40 KB swings
30 push ups
20 goblet squats
10 pull ups
800m run

Farmer Up

A. Tall jerks
5 x 3 (light weight, but continue
to build; focus on speed and mechanics,
not load).

B. Jerk
:02 pause in the dip and the receiving
position
6 x 3 (50, 55, 60, 65, 70, 75% of 1RM jerk)

C. 4 RFT
10 KB step ups (farmer’s carry style @ 53/35 ea.)
20 sit ups
30 double unders

Crossfit Open 15.2

RX:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull ups
Etc., following same pattern until you fail to complete
both rounds

SCALED:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65/45)
6 chin-over-bar pull ups
From 3:00-6:00
2 rounds of:
8 overhead squats
8 chin-over-bar pull ups
Etc., following same pattern until you fail to complete
both rounds

Swing like a Russian

A. 4 sets
3 strict press @ 80-85%
1:00 rest
6-8 strict or weighted pull ups

B. Steering wheel ABC’s (15/10)

C. 5 RFT
100″ plate push (25/10)
15 Russian KB swings (70/44)
200m run

Let’s go twice

8:00 AMRAP

10 deadlifts (155/105)
15 wall balls (20/14)
20 cal row

3:00 rest

8:00 AMRAP
10 deadlifts
15 wall balls
200m run

CrossFit Open 12.5

A: 6 Sets:
2 Power Cleans & 1 Push Jerk
Sets 1-3 @ 75% of 1RM
Sets 4-6 @ 80%

B: Max Rep banded push up
Drop Sets (start with thickest band possible; work your way down to no band)

C: 6:00 AMRAP
3 Power Cleans (155/105)
6 Strick HSPU
9 Box Jump Overs

WOW

1 Set:

Max Rep Touch & Go Wall Balls (20/14)
NO drops, breaks or rests

Weekly warm up

400M Run
20 Leg Swings
3 sets of:
Upward Dog
Child’s Pose
Downward Dog
10 Scorpion Stretch
15 PVC Good Mornings
10 Inch Worms with Push Up
20 Bottoms Up KB Press

Smile for a mile

In teams of 2, partition reps as desired:

100 KB swings (53/35)
400m run
100 Thrusters (45/35)
400m run
200 double unders
400m run
100 thrusters
400m run
100 KB swings

*Athletes must complete the 400m runs together.
**Athlete 1 must hold an elbow plank while athlete 2
does swings/thrusters/dubs. Rotate as desired.

Clean over that bar

A. 1 and 1/2 back squat
3 x 5 @ 55%
3 x 3 @ 65%
3 x 1 @ 70%

B. 200m 1-arm front rack
KB carry RIGHT @ 53/35
200m 1-arm front rack
KB carry LEFT @ 53/35

C. 9 RFT
3 power cleans (155/105)
6 burpees over bar

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