February Achievements!

Mar 6th, 2019

Category: CrossFit

February Achievements!

Ries – Armless Pull Ups? ADVANCED.

February Achievements!
We love to celebrate your accomplishments! Check out your Achievements from the last month below! If we missed any please comment and tell us about it! Keep up the great work and don’t forget to start putting those March Achievements on the board! This is also a great time to check in with your Monthly Goals to the left of the Achievement board as well!
Warm-up
EMOM 6
Odd – 15/12 Cal Row
Even 1- 20 Single Leg V-Ups – click here for demo
Even 2- 20 Jumping Lunges
Even 3- 5 Inchworms + 3 Push ups

Strength
Front Rack Lunge
6 Sets of 25’
Or 6 x10 Alt. Steps in Place

WOD
EMOM Indefinitely
Odd- 15/12 Calorie Row
Even- BB Reps* of 30- Shoulder to Overhead- 20 Front rack Lunges- 10 Power Snatches (115,75)

*The goal should be to finish around 12 minutes, 10 Reps on the even minutes

Level 2- 12/10 Calories, (95,55)
Level 1- 10/8 Calories, (75,35), 21 STOH- 15 FRL, 9 Power Snatch
ADV – 135/95

Extra Work
9-7-5 Sandbag Clean (140/90)
50ft handstand walk

ADV (190/120), 100ft HSwalk

DISCUSSION 3 Comments

  1. Trevor 03/07/2019 at 1:24 am

    Pre Class Power Cleans
    6×3 @195
    5×1 @205

    Lunge: 135
    WOD: 7:22 @95

  2. Crowley 03/06/2019 at 1:43 pm

    lunge: up to 215#
    wod: 5:45 rx

  3. Sean Flannery 03/06/2019 at 12:11 pm

    Strength: 135-185#
    WOD: 6 mins Rx