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Get Your Scale Out!

MONDAY, FEBRUARY 12th 2018

Check out the 2018 Battle of the Sexes Recap HERE  if you didn’t see it Sunday.

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SWOD

PP 1-1-1
PJ 1-1-1

METCON

20’AMRAP
25x Burpee
15x BW BS (meaning BS with barbell loaded to equal your bodyweight)

*BS from floor
*Step back/up Burpee allowed
*Scaled loads available at the box.

From CFHQ:
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging.

 


RX+
SKILL/STRENGTH

Pausing Front Squat
1 Rep OTM x 10
2 Sec Pause in Bottom


METCON

Conditioning
“Elizabeth”
21-15-9:
Squat Cleans (135/95)
Ring Dips

Skills
For Time:
100 Double Unders
10 Bar Muscle Ups
80 Double Unders
8 Bar Muscle Ups
60 Double Unders
6 Bar Muscle Ups
40 Double Unders
4 Bar Muscle Ups
20 Double Unders
2 Bar Muscle Ups

 


STRENGTH BIAS
SWOD

BS
X3@70% (=65% of 90% of 1RM)
X3@80%
X3@90%
XME@80%
3X10@70%

PSN
HPSn*
5×3 @ 75%
*Don’t drop bar. Bring to hang for
second and third reps. Rest
between sets.

ACCESSORY

2 rounds:
50x Mountain climbers, right into
30x Pushups (try to rest in the plank)
20x leg Levers holding 45/35# plate
over head.
Rest as needed between rounds

METCON

7’ AMRAP:
7x WB
7x Burpee

 


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

 


NEWS & UPDATES

Coaches Lose Their Minds, Fly to Wisconsin

You may have heard, coaches Jennerator and Phiz have booked a trip to Wisconsin for a winter vacation. This trip is centered around The Polar Plunge into Lake Monona in Madison, WI. The same lake the Crossfit Games athletes swam for the run-swim-run event last year. The Polar Plunge is a fundraiser for the Wisconsin Special Olympics. Phil and Jenn are humbly asking for donations to their team. All donations go to the Special Olympics. You may donate in any amount but you choose to give to Phil or Jenn or both. The only way to donate is through the Special Olympics website. Your donation helps to support the 18 different Olympic-type sports offered year-round, as well as free health care screens to ensure optimal health and performance of Special Olympics Wisconsin athletes during competition. The outcome? The opportunity for more than 10,000 individuals with intellectual disabilities to experience joy, pride and respect. To get an idea of what level of insanity your coaches have signed up for, have a look at this photo album from the 2013 Polar Plunge. Thank you very much for considering a donation! Phil’s dad has promised plenty of pics from the event!

 

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CROSSFIT OPEN IS COMING!

The Open is right around the corner. Registration began January 11th. You can register HERE.  The first wod is announced February 22nd. For 5 weeks you can compete against every registered Crossfitter in the world! See where you stand in our box or region or worldwide. There are certain skills and movements that are very likely to come up in the 5 Open Wods. Now is the time to hone your skills. Tighten up those butterfly pull-ups, work on double under efficiency. If open gym time isn’t enough or you have trouble focusing, personal training may be in order. Consider booking time with Paul or Phil. Athletes under 18 who are interested in competing may be interested in private training with Nicole. Private training is meant to augment your Crossfit classes, most of the skills can be achieved by doing the warm-ups every day and listening to coaches if they suggest scaling wods. If you find yourself wanting accelerated progress towards a specific skill or goal, private coaching will help.

Movements that have been in the Open over the past 6 years are listed here:

BARBELL BODYWEIGHT CARDIO
6x Sn/PSn 6x C2B Pullup 6x DU
6x Thruster 6x T2B 3x Row
6x Wall Ball 6x MU /Bar MU  
6x Cl/PC 5x Burpee/BFB  
5x DL 4x BJ  
2x C&J 2x HSPU  
2x PP 1x Push up  
1x Jk    
2x OH WL / DB WL    

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