WOD'S Week of February 23rd, 2014 - CrossFit Gym in Northern Kentucky

Programming Email - Week Of2/23/15
The CrossFit Open!
This year we have exciting news.We've created 4 internal teams.Those captains will build these teams through a "Draft" & "Free Agent Recruiting" this week.So Get SIGNED-UP!
Just like last year we'll be doing our box Open WODs as a group on Saturdays at12noon.This will be followed by a cook-out.This will start onSaturday Feb 28th
REMINDER- GET YOUR #s FROM SOCIAL WOD
We are moving away from Social WOD, please go on there beforeMarch 1stand download your personal stats.If you log-in and go to your stats there is an option on the right side to "export scores".You'll need these to track any of your PRs, goals and benchmarks. We are working on something new for March.
Mobility class isthis Monday at 6pmthis week and Mark will be inMonday from 4:45pm-8pm

Sincerely,
Casey

MONDAY

Strength
Alpha: Low Hang Snatch
55/5 ; 60/4 ; 65/3 ; 70/3 ; 75/2 ; 80/2 ; 82.5/1 ; 85/1 ; heavy single

Bravo: Front Squat + Push Press + Thruster + 3 sec hold
build to a heavy complex
WOD
Alpha: 15 min cap
3 Rounds
20 KB Swings 55/35
15 Box Jumps 24/20
10 Pullups
5 Cleans 155/105

Bravo: 15 min cap
3 Rounds
20 KB Swings
15 Wall Balls
10 Pullups
5 Power Cleans

TUESDAY

Strength
Back Squat
4-4~4~4~4~4

WOD
Alpha: AMRAP 15 min
10 Push Press 105/65
20 Burpees
30 Double Unders

Bravo: AMRAP 10 min
10 Push Press
15 Burpees
60 Single Unders
WEDNESDAY

Strength
A1) Strict Press
8-8~8~8~8
A2) Pendlay Row
8-8~8~8~8
WOD
Alpha: 10 min cap
21-15-9
Clapping Pushups
Strict Pullups

Bravo:
21-15-9
Hand Release Pushups
Ring Rows or Inverted Rows
THURSDAY

Strength
Alpha:Low Hang Clean
55/5 ; 60/4 ; 65/3 ; 70/2 ; 75/2 ; 80/1*3

Bravo: Clean from Pocket
Build to a challenging triple

WOD
Alpha: 15 min cap
For time
Buy In: 50 Situps
3 Rounds
200m Row
10 KB Thrusters - R 55/35
10 KB Thrusters - L 55/35
10 Power Snatch 95/65
Cash Out: 50 Situps

Bravo: 15 min cap
For time
Buy In: 30 Situps
3 Rounds
10 KB Thrusters - L
10 KB Thrusters - R
10 KB Snatches - L
10 KB Snatches - R
Cash Out: 30 Situps

FRIDAY

Strength
Pause Squat (2 sec)
5-5>5

WOD
20 min cap
4 Rounds
500m Row
10 Pike Pushups
150' Farmers Carry
SATURDAY
Tabata

Wall Balls
Strict Pullups
Situps
Russian KB Swings
Pushups
Wall Sit
Rolling Plank


15.1 Going down at12:00!!! Potluck following the workout.

Sunday
Open Gym
9:30am-12noon
Yoga
12pm-1pm
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!


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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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