W.O.D. 3.1.19

19.2

WORKOUT 19.2 RX’D

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans (weight #1) 

25 toes-to-bars

50 double-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

RX’D LOADING

Rx’d: (Ages 16-54)

Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.

Teenagers 14-15:

Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.

Masters 55+:

Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.

WORKOUT 19.2 SCALED

Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises* 

50 single-unders

15 squat cleans (weight #1) 

25 hanging knee-raises* 

50 single-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 

50 single-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 

50 single-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 

50 single-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

SCALED LOADING AND VARIATIONS

Scaled: (Ages 16-54)

Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.

Scaled Teenagers 14-15:

Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.

Scaled Masters 55+:

*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.

CLICK HERE to download the score card and standards. 

Community Note:
Classes on Saturday (3/2) and Sunday (3/3) will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote: 

"Never set limits, go after your dreams, don't be afraid to push the boundaries. And laugh a lot - it's good for you!" 

- Paula Radcliffe

W.O.D. 2.28.19

4 Rounds: 

2min. Clock: 

20/15 Calorie Row 

then... 

AMRAP Devil's Press (20/35#) 

Rest 2-minutes between rounds

Record total number of Devil's Press

Community Note:
Labrador Fitness Apparel and Heavenly Hands Massage will be onsite tomorrow for FNL selling gear and giving mini massage sessions!

Quote: 

"Positive thinking is a valuable tool that can help you overcome obstacles, deal with pain, and reach new goals." 

- Amy Morin

Watch our Athletes in the AO1 Series

The American Open Series 1 in Columbus Ohio.

Watch live at https://www.teamusa.org/usa-weightlifting/live
Bryan Spring, Thurs @ 3:40p BLUE platform.

Coach Michal Komemi, Thus @ 5:50p WHITE platform.

Jeff Paul Jr, Fri @ 6:40p WHITE platform.

Coach Dan Faby, Sat @ 8:25p BLUE platform.

Tia Billett, Sat @ 8:40p WHITE platform.

Kris Kennedy, Sun @ 9:00a RED platform.

Coach Rachel Spring, Sun @ 1:40p BLUE platform.

19.1 Team and Individual Results

.....and the results are in Congratulations to all on a successful 19.1!
The RED TEAM pulled it out by a narrow margin over the green team.

What will 19.2 bring???

https://docs.google.com/…/114AIj71X7IBTseL-iJr-AKr3ua…/edit…

19.1 Team Rank:
1. Red Team
2. Green Team
3. Blue Team
4. Black Ninjas
5. Purple Crush

 Men Top 5:
1. Joe Smutek
2. Jeff Paul Jr.
3. Justin Campanelli
4. Andrew Mahle
5. Dave Harriger

19.2 Women Top 5:
1. Nikki Migliori
2. Danielle Gambone
3. Evie Boland
4. Lea Walsh
5. Laura Altimari

W.O.D. 2.27.19

CLICK HERE to sign up for our Gymnastics Skill Clinics on Saturday March 9th with Coach Aimee.

 Front Squat
5-5-5-5-5

Cash out:
3 Rounds of:
12 Front Squats (at 60% of 5 RM)
12 Strict Pull-ups

Quote: 

"There are plenty of difficult obstacles in your path. Don't allow yourself to become one of them."      - Ralph Marston

W.O.D. 2.26.19

For time:
30/20 Calories Air Bike
30 Power Snatch (95/135#)
15 Bar Muscle Ups
30 Clean and Jerks (95/135#)

Quote: 

"If you find a path with no obstacles, it probably doesn't lead anywhere." 

- Frank A. Clark

W.O.D. 2.25.19

Congratulations to all the participants of the CrossFit Gymnastics Course. 

Especially coaches, Aimee, Steph and Danielle and athletes Dana and Cate!

For time:
200 Double Unders
100-ft. Walking Lunge (single arm overhead) 35/50#
75 Dumbbell Snatch 35/50# (alternating)
50 Burpees (over dumbbell)
25 Toe to Bar

Quote: 

"Obstacles are those frightful things you see when you take your eyes off your goal." 

- Henry Ford

W.O.D. 2.24.19

TEST DAY-RECORD RESULTS

"Nancy"
5 Rounds for time:
400 Meter Run
15 Overhead Squats (65/95#)

Community Note:
Classes today will be held in the Annex, 110 C DeKalb. Please meet and park there.
Don't forget to log your scores on games.crossfit.com for 19.1 by tomorrow at 8pm.

Quote: 

"In order to carry a positive action we must develop here a positive vision." 

- Dalai Lama

W.O.D. 2.23.19

Record total reps and load: 

3 min. Pull-Ups 

3 min. Push-Ups 

3 min. Sit-Ups 

3 min. Air Squats 

3 min. Max Snatch (load)

Community Note:
Classes today and tomorrow will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote: 

"Your positive action combined with positive thinking results in success." 

- Shiv Khera

W.O.D. 2.22.19

OPEN WOD 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row 

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

CLICK HERE for the standards and score card.

  Community Note:
Classes on Saturday (2/23) and Sunday (2/24) will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote: 

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps." 

- Confucius