Saturday, 16 February 2019, No Class

Fundamental Class 0900-1200
No Fundamental in March due to CrossFit OPEN 2019


Friday, 15 February 2019 WOD

Clean and jerk 1-1-1-1-1-1-1 reps

Clean and jerk 3-3-2-2-2-1-1 reps

Tips: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable with heavy clean and jerks, add a few reps to the early sets so you can drill mechanics. If mechanics remain sound, try to to lift loads that are relatively heavy for you in the final sets.

Thursday, 14 February 2019 WOD

4 rounds for time of:
400-m run
10 overhead squats 135/95

Tips: A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic Girl Workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.

Tuesday, 12 February 2019

Deadlift 10-10-10-10-10 reps

Tips: Athletes of all levels can perform this deadlift workout designed to test strength endurance in 10-rep sets followed by adequate recovery. Ideally, each set will be as heavy as possible for 10 reps, but newer athletes should start light and add weight as they are comfortable. For those athletes, the early sets can be used to drill mechanics as they build toward heavier final sets that challenge strength.

Monday, 11 February 2019 WOD


For time:

1,000-meter row

50 thrusters 45/35

30 pull-ups

Tips: The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.