Monday, Feb. 23, 2015

Fight Gone Pretty Amazing went down on Saturday. Way to work, everyone! Brock — you get an A plus on your CrossFit senior project!

022315 WOD

A. EMOM 6:00

Minute 1: Run 100 meters + 15 double-unders

Minute 2: 10 box jumps (24/20)

B. Every 2 minutes for 10 minutes:

Back squat

Set 1: 6 reps at 60-65%

Set 2: 4 reps at 70-75%

Set 3: 2 reps at 75-80%

Set 4: 2 reps at 80-85%

Set 5: 1 rep at 85-90%

Rest as needed, then:

One set: ME unbroken reps at 75-80% (athletes are allowed only one full breathing cycle at the top of the lift – inhale, exhale, brace and descend; once more rest is taken at the top, the set is over.

C. For time:

15-12-9

Wall balls (20/14) to 10′ target

Pull-ups

Rest 2:00, then:

For time:

9-6-3

Front squats (155/115)

Bar muscle-ups (sub chest-to-bar pull-ups)

Score is total time

>> On-Ramp

Modifications will be posted on whiteboard

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We love the Coleon family! Krystle (from left), Kamele, Chris and baby Mason are back in action. We missed our OG crew!