Teresa was a champ volunteer at the last weekend’s Track Town Smack Down. Thanks lady.


News

CrossFit Open starts February 22nd! Over the course of 5 weeks, you get 5 amazing workouts from HQ and get to compete on a worldwide leaderboard. You can get more info at:
https://games.crossfit.com/open

Yeah gurl.

Workout

A  Shoulder Press
3-3-3-3-3
Don’t count your first three unless you’re at or above 70% of your 1RM

B.  3x5minute AMRAP, with a 2-minute rest between rounds
Start over at the beginning of each round and try to match/exceed your previous round
10 Kettlebell Swings (1/5/1)
6 Snatch 115/75
40 Double Unders
Rest 2:00 Between Rounds

C.  42-30-18
GHD Situps
Back Extensions


Strength Class 4:30pm

Warm Up should include:
3 sets
10 Russian KB Swings (medium weight)
8 KB Deadlifts
10 Hip Extensions

then

4×3 No feet power cleans ~65% (feet should stay grounded, heels going up is okay)

4×3 Touch and go power cleans ~65-75%

3×1 Power clean singles, start at ~80%+, go up or down by feel

If time left over, accumulate (break up however you want):
50 dumbbell strict press (medium weight)
2:00 minutes of L-Sit Hang (or knee hang or whatever, get legs up)


Athlete’s WOD

Alt EMOM 10
1. 3-5 strict pull ups
2. :30 seconds max HSPU
*Rx+ is weighted pull ups and/or strict HSPU

For Time:
40/30 cal row
30 KB Swings (62/44)
20 Push Press (95/65)
30 KB Swings
40/30 Cal Row
*Rx+ is 70/53 KB Swings and/or 115/85 Push press

Cash Out:
Not for time
27-21-15-9
GHDs
Empty bar Sumo Stance Good Mornings