2.1.16 – WOD 

  
Red. White. And Blue.

Announcements:

• Bring-A-Friend Day this Friday, 2/5

• Yoga this Sunday, 2/7 @ 9:30am 

• Please ensure you are using the supplies provided to wipe down your station/barbell/pull-up bar to keep the facility sanitized and clean for the next class

• “Date Night Weight Night II” starts Friday night, 2/26 from 6-9p. Register for the CrossFit Games Open now and join Team CrownTown

Monday

CrossFit

1)

Barbell:

EMOM X 5 of:

5 Touch & Go Power Snatch, same load across

2)

WOD:

15 minute AMRAP of:

Buy-in: Row 60 calories, then in remaining time:

8 Front Squats, 115/75

10 Knees to Elbows

12 HR Push-ups

3)

Optional Accessory Work:

3 sets NOT for time of:

20 Windshield Wipers

25 Banded Good Mornings

30 Banded Steps

BaseFit

WOD:

3 rounds for time of:

25 Burpee Box Jumps, 24/20

50 Banded Good mornings

50 ABMAT SU

Barbell Club:

1)

Bench Press 5-5-5+ @ 65/75/85 % of your 1RM*

*always use 90% of your actual 1RM when calculating percentages 

+ means failure reps and keep track of that number

2)

Incline Dumbbell Press, 4 X 10 

3)

Dumbbell Pec Flys, 3 X 15

4)

Dumbbell Pullovers, 3 X 20 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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