Friday, January 11, 2019

Thursday, January 10, 2019
January 9, 2019
Saturday, January 12, 2019
January 11, 2019

Friday, January 11, 2019

Announcements!
Registration for the 2019 CrossFit Games Open is now live…
Dates: February 21 – March 25

Have you put your Name and Goal(s) on the big whiteboard?
Are you ready for the “150 Challenge”?  Keep track of your WODs!
Are you on the list for the CrossFit email of the day? See CrossFit.com!
Are you logging your workouts in SugarWOD? The numbers are picking up!

Physical Therapy next week… See the sign-up sheet to save your spot!
See your trainer for a 50% off coupon for your first visit!
*************************************
HAPPY BIRTHDAY BRONCO!!!

WOD:

“BRONCO” …created by Bronco in honor of his Birthday!

For Time:
Buy in: 30 Calorie Row
3 Rounds of:
11 Power Snatches 65/95#
30 Double-unders
Cash out: 30 Calorie Row
(12-15 minute time domain)

A Benchmark WOD… be sure to post in SugarWOD!

SKILL WORK (Toes to Bar Focus)
Video: https://www.youtube.com/watch?v=SI5M0qSNY4Y

Every 2 min for 3 sets , complete:
• 3 Strict T2B, 5 straight leg kipping T2B, 7 “bent knee with kick” kipping T2B.

Scaled Options:
Decrease reps to 2/4/6 or 1/3/5.
Decrease ROM. If necessary, decrease reps as well.

_________________
Rowing
The Power Snatch
The Double-under
_________________

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch
Calf on a kettlebell

Foam roll

 

Leave a Reply

Your email address will not be published. Required fields are marked *