Daily WOD

WE ARE CLOSED FOR THE REMAINDER OF TODAY. THE GYM FLOOR IS UNSAFE TO WORKOUT ON WITH THE AMOUNT OF WATER AND MOISTURE FROM THE RAINS.

Sorry for the inconvenience.

HAPPY VALENTINE’S DAY FRIENDS

“Love thy legs”

7 Rounds For Time of:

7 Deadlifts  225/155

14 Calorie Row or Bike

7 SA DB OH Lunges 50/35 R/L

42 Double Unders (because 14 x 3 sounded better)

21 Russian KB Swings 53/35

*21 year anniversary of Stas coming to US from Russia

Suggested Mobility: Seated Center Splits, Scorpion Kicks, Hamstring Stretch w/rope, Pigeon Stretch

Sending our love to Coach Kim today for surgery day!

Clean & Jerk-

Tall Clean 6 reps @ 50%, 5 reps @ 60%

Hang Clean & Split Jerk 5 reps @ 60%, 2 sets of 3 @ 65%,

2 sets of 3 @ 70%

EMOM x 14:

2 Heavy Power Cleans 

8 Burpee Over Bar

Suggested Mobility: Wtd Ear to Shoulder Stretch, Doorway Stretch, Pec mash

Open Gym 9:30am-11:30am

Yoga 6pm

4 Rounds For Time of:

Run 400m

25 Pull Ups

25 Push Ups

25 Sit Ups

25 Air Squats

Suggested Mobility: Foam Roll Lats, Hamstring Stretch w/rope, Downward Dog

Cycle Box 6pm

Front Squat-

2 sets of 7 reps @ 60%

2 sets of 6 reps @ 70%

For Time: 10-9-8-7-6-5-4-3-2-1

DB SA Hang Power Clean & Jerk R/L 50/35

 Box Jump Over 24/20

Suggested Mobility: Quad Roll Out 2 mins each leg, Couch Stretch 1 min each, Russian Baby Maker 30sec

FRIDAY NIGHT LIGHTS  Starts February 22nd 5pm

HERO WOD 8:30am

Yoga 9:30am

Lifting 10am

Monti

5 rounds for time of:
50 step-ups 45/35 barbell, 20-in. box
15 cleans 135/95
50 step-ups
10 snatches 135/95


Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009. Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

Open Gym 7:30am

Team WOD 8:30am

Cycle Box 8:30am

9:30am CrossFit

Yoga 9:30am

In Teams of 2 (Chosen at random)

2500m Row

200 Sit Ups

150 WTD Box Steps 35s/20s

100 Pull Ups

One works, Ones rests, complete the reps anyhow

9:30am CrossFit

AMRAP in 16 minutes of:

Row 250m

5 Strict Pull Ups

10 Box Jumps 24/20

15 Sit Ups

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