Monday, Feb. 9, 2015

Welcome Hillary (from left), Tamara, Monique, Destinie and Stacey to the CrossFit Upcountry family! No joke — this was the group with the best squats. We were blown away with their natural ability, and we can’t wait to chart their progress! Great work at Basics on Saturday, ladies!

020915 WOD

A. 5:00 with teams of two:

Partner 1) Run 100 meters + 10 jumping lunges

Partner 2) Hollow rock / hold

Switching / Partner 2 does 5 burpees every time he/she drops before Partner 1 finishes.

B1. Every 2:00 for 10 minutes:

Set 1: 5 reps at 45-55%

Set 2: 5 reps at 55-65%

Set 3: 3 reps at 65-75%

Set 4: 2 reps at 75-85%

Set 5: 2 reps at 80-90%

B2. Every two minutes for four minutes:

Back squat 4-5 reps at 80-85%

C. Two sets of:

Complete as many rounds and reps as possible in 3:00 of:

10 ground to overhead

10 overhead squats

10 burpees

Complete 2 sets, with 3:00 rest between. Start second set where you left off on the first. Recommended weights are 95/65.

Portion B and C programmed by CrossFit Invictus

>> On-Ramp

3:00 AMRAP

10 db hang clean to push press

10 db squat

10 burpees

Complete 2 sets, resting 3:00 between each. Start second set where you left off on the first.