Today's Workout

The CrossFit Open is in the Books! And Happy Birthday Desiree!

INDUSTRIOUS 60 CLASS
2-2-2-2 Deadlift *Week 5/8
*DELOAD WEEK - Use 60-70% of week 4 weight
- THEN -
AMRAP 14 minutes:
7 Calorie run
7 Ring dip
10 Box jump (30/24")
14 Alt 1-arm DB Snatch (50/35#)

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Workout History

Classes at 7:30 (Yoga); 8:30, 9:30, & 10:30; Redemption Sunday 12:00-1:30!

INDUSTRIOUS 60 CLASS
14 Rounds:
7 Push press (95/65)
7 Over the bar burpee
7 OH Squat (95/65)
7 Jumping lunge step
7 SDLHP (95/65)
7 Push up
*35 minute time cap

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Classes at 7:30, 8:30, 9:30 & 10:30; Open for the Open 12-1:30!

INDUSTRIOUS 60 CLASS
3 Times through:
2 minute Row
- Rest 1 min -
2 minute Run
- Rest 1 min -
2 minute Ski
- Rest 1 min -
2 minute Bike
- Rest 1 min -
*Score is total calories

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19.5, Awards, and End of Open Party Tonight! And Happy Birthday Cassie, Hazzauna, Sam & Jaime!

Open Workout 19.5
33-27-21-15-9
Thruster (95/65#)
C2B Pul up
*20 minute time cap

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19.5 Announced Tonight @ 5pm, Steve-o’s Chalk Talk @ 7:30! Happy Birthday Michael and Jinny!

INDUSTRIOUS 60 CLASS
4 sets at a working weight:
2 Push press + 2 Push jerk *Week 5/8
DELOAD WEEK - use 60-70% of week 4 weight
- THEN -
2 Times through:
AMRAP 3 minutes:
C2 Bike
- Rest 30 sec -
AMRAP 3 minutes:
Wtd box step overs (50/35's over 24/20")
- Rest 30 sec -
AMRAP 3 minutes:
10 KB Swings (70/53#)
10 Goblet squats w/ KB (70/53#)
- Rest 30 sec -
*Score is total box step overs

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Deload Week Continues! And Happy Birthday Emily!

INDUSTRIOUS 60 CLASS
2-2-2-2 Split jerk *Week 5/8
DELOAD WEEK - use 60-70% of week 4 weight
- THEN -
4 Rounds:
25 DB Push press (50/35's)
20 DB Front rack lunge steps (50/35's)
15 Deadlift (225/155)
*14 minute time cap

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Week 5 at Premera BNC! And Happy Birthday Mary!

INDUSTRIOUS 60 CLASS
2-2-2-2 Deadlift *Week 4/8
- THEN -
AMRAP 11 minutes:
9 Hang power clean (135/95#)
9 Jerk (135/95#)
30 Double unders

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More dotFIT is in Stock!

INDUSTRIOUS 60 CLASS
2-2-2-2 Pause front squat
*5-second pause in the bottom
*Week 5/8
DELOAD WEEK - use 60-70% of week 4 weight
- THEN -
AMRAP 18 minutes:
24 Sit ups
20 WB Shots (20/14# to 10')
16/12 Cal run
8 Squat snatch (115/75#)

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