As Many Rounds As Possible in 8 mins:
15 Calorie Row
15 Wall Balls, 20/14
For Load:
Thruster, 2-2-2-2-2
3-2-15
As Many Rounds As Possible in 12 mins:
50 Double Unders
20 Kettlebell Swings, 53/35
7 Jerks, 155/105
2-28-15
“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.
2-27-15
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.
2-26-15
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.
2-25-15
“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!
2-24-15
2-23-15
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
2-21-15
As Many Rounds As Possible in 20 Minutes
Teams of 2:
21 Wallballs (20/14)
15 Calorie Row
9 Deadlifts (225/155)
*Complete full round before switching partners
2-20-15
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.
