Friday 3.1.2019

*There will be no 5:30 or 6:30pm classes this evening -- please join us for Week 2 of Friday Night Lights at 6pm!

"FITNESS"

A. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:15 Kettlebell Swings12 Dumbbell Thrusters9 Box Jump-OversB. Three sets of:Strict Pull-ups x 4-6 reps @ 2110Rest 60 secondsSingle Arm Kettlebell Front Rack Carry x 100ft each sideRest 60 secondsSide Plank x 30-40 seconds each sideRest 60 seconds

"PERFORMANCE"

"CrossFit Open Workout 19.2"RX Division:Beginning on an 8-minute clock, complete as many reps as possible of:25 toes-to-bars50 double-unders15 squat cleans, 135/85 lb.25 toes-to-bars50 double-unders13 squat cleans, 185/115 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:25 toes-to-bars50 double-unders11 squat cleans, 225/145 lb.If completed before 12 minutes, add 4 minutes to the clock and proceed to:25 toes-to-bars50 double-unders9 squat cleans, 275/175 lb.If completed before 16 minutes, add 4 minutes to the clock and proceed to:25 toes-to-bars50 double-unders7 squat cleans, 315/205 lb.Stop at 20 minutes.Scaled DivisionBeginning on an 8-minute clock, complete as many reps as possible of:25 hanging knee-raises50 single-unders15 squat cleans, 95/55 lb.25 hanging knee-raises50 single-unders13 squat cleans, 115/75 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to:25 hanging knee-raises50 single-unders11 squat cleans, 135/95 lb.If completed before 12 minutes, add 4 minutes to the clock and proceed to:25 hanging knee-raises50 single-unders9 squat cleans, 155/115 lb.If completed before 16 minutes, add 4 minutes to the clock and proceed to:25 hanging knee-raises50 single-unders7 squat cleans, 185/135 lb.Stop at 20 minutes.

"ENDURANCE"

1000 Meter Bike Erg @85-90%2 minute easy ridex 10 sets