WOD/Events

TONIGHT from 6-7pm: Complimentary Treatment from Arlington Pain & Rehab
 
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Fitness:
Low hang snatch, 10×1 (A)
Performance:
Low hang snatch, find heavy single
Fitness & performance:
AMRAP 9:
3 power snatches
3 pushups
6 power snatches
6 pushups
9 power snatches
9 pushups
Weights: Fx: 75/55; Rx: 95/65; pushups are hand off ground.
*Continue to add three reps to each movement until the nine minutes are complete

Yoga is CANCELLED Sunday due to weather. 11:15am WOD, open gym and 5:30pm WOD are on!
New WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes!
 
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Fitness & Performance:
Thrusters, 5×2 (A)
 
Fitness & performance:
EMOTM 10:
5 thrusters, 100/70
*With the remaining minute, complete as many over the bar burpees as possible. Score is total thrusters and over the bar burpees.

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Fitness:
Power clean & jerk, 10×1.2 (A)
Performance:
Power clean & jerk, find a heavy double
 
Fitness & performance:
“Elizabeth”
21-15-9:
Clean, 135/95
Ring dips
*Power clean is acceptable.
*Compare to 7/17/2014
 

MONDAY, FEBRUARY 23, 6-7pm: Complimentary Treatment from Arlington Pain & Rehab
 
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Fitness:
Back squat, 5×5 (A)
Performance:
Back squat, 3×3 (85%); 2×2 (90%); 2×1 (95%)
 
Fitness & performance:
4 rounds of:
2 minutes of rowing
1 minute of chest to bar pull-ups (Fx: chin over bar)
*Score is total calories rowed and pull-ups completed.

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Fitness & performance:
Snatch and power snatch technique
 
Fitness & performance:
Open 14.1
10 min AMRAP:
30 double unders
15 power snatches, 75/55

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Fitness:
Deadlifts, 5×5 (A)
Performance:
Deadlifts, 3×3 (85%); 2×2 (90%); 2×1 (95%)
 
Fitness:
5 rounds for time:
10 overhead squats, 95/65
10 HSPU
Performance:
5 rounds for time:
10 overhead squats, 115/80
10 HSPU (guys go down to a 45lb negative)

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Fitness: Muscle up technique
Performance: EMOTM 10: Muscle ups*
*Athletes can choose to do between 1-4 reps/min. Athletes should use this to dial in technique rather than crush volume.
 
Fitness & performance:
“The Chief:”
5 rounds, AMRAP 3:
3 power cleans, 135/95
6 pushups
9 air squats
Then rest 1 minutes. Athlete will start where they left off.
*Compare to 7/26/2014
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
http://www.crossfit.com/mt-archive2/004152.html
 

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Fitness:
Push press, 5×2 (A)
Performance:
Push press, 5×2 (ME)
 
Fitness:
Tabata intervals of:
Burpees*
Kettlebell swings, 24/16
Box jumps (games standard), 24/20
Performance:
Tabata intervals of:
Burpees*
Kettlebell swings, 32/24
Box jumps (games standard), 32/26
Score = total reps
*Burpees must finish by touching a point six inches above reach.