“Tabata”

20 Seconds of Work; 10 Seconds of Rest
for 8 Rounds of:
Row for Calories
Push-Ups
Sit-Ups
Box Jump (24/20)

*Complete all 8 rounds before
moving to next movement

Gym Schedules for Feb 28:
Gonzales – CrossFit Open 15.1 – Open Competitors Only
Prairieville – 8 am, Workout of the Day

All members not participating in the Open are welcome to workout in Prairieville at 8 am.

On The Minute for as Long as Possible
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
*Complete 1 round a minute until you
can no longer complete the full round
in that minute

Scale reps appropriately for this one. It can get nasty quickly. Most may be able to keep up with 5 reps.

If you cannot make 10 mins, drop 2 reps and continue. Scaling for the pull ups are Jumping Pull Ups.

As Many Rounds As Possible in 20 mins

Teams of 2
10 Jump Squats, 45/35
30 Double Unders
10 Kettlebell Swings, 70/53

*Teammate completes entire round before partner begins round.

“Goat Day”

Pick 4 exercises you want to improve on; one from each category:
1. Weightlifting
2. Gymnastics
3. Aerobic Conditioning
4. Mobility

On the minute for 20 minutes, perform each exercise, rotating between each category.
For example:
Minute 1 – Goat 1 (Clean)
Minute 2 – Goat 2 (Toes to bar)
Minute 3 – Goat 3 (Double Unders)
Minute 4 – Goat 4 (Shoulder Joint Mob)
Minute 5 – Return to Goat 1, etc…

This is the format that will be followed by all classes. Today is NOT A BEACHBODY DAY!

As Many Rounds As Possible in 15 Minutes

50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (155/105)
20 Jerks (155/105)
10 Snatches (155/105)
10 Muscle Ups

Complete for time

40 Calorie row
30 Toes to bar
20 Turkish get ups
30 Windshield wipers
40 Single-arm overhead squats

*For the TGU, wipers and OHS use the same kettlebell. The windshield wipers are performed lying on your back and holding the KB over your chest. Your legs will move from the floor to the right side of KB, back to the floor, then to the left side of the KB. Both sides equals one rep.

Lurong Resolution Challenge Benchmark WoD

As Many Reps As Possible in 7 mins:

5 Front Squats
7 Bar-facing Burpees

Level III – Front Squat, 155/115
Level II – Front Squat, 95/65
Level I – Front Squat, 65/35

Movement Standards

Front Squats
This movement begins the barbell in the front rack position, how you get it there is irrelevant, but no racks are allowed. Before the athlete may start squatting he or she must start from a full upright standing position, full extension at the knees, legs and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on. The athlete may also perform a full Squat Clean, which is especially useful for the first rep when taking the bar from the floor.

Bar Facing Burpees
Each Bar Facing Burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell when the chest is in contact with the floor. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. One footed jumping or stepping over the bar is permitted for Level 1 only.

“Goat Day”
On the Minute x 20:
Odd Minutes – Goat #1
Even Minutes – Goat #2

Athletes will have 30 mins to warm-up, choose two “Goat” exercises and set up for the WoD.

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Pistols, Overhead Squats, Pull-Ups, Handstands.

*THE LURONG BENCHMARK WOD WILL BE PROGRAMMED THURSDAY, SO PLEASE PLAN ACCORDINGLY