Workout of the Day: Friday, 07-February-2025
Announcement
Warm-up
move for 6 min
Bike or Row 30 sec
10 KBS
5 OHS
Power Snatch (10 EOMOM
5 Touch and Go Power Snatches
same as week 1)
5 Touch and Go Power Snatches
same as week 1)
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Kirby Ice House Social 7 pm February 7th!
Free Hip Mobility Clinic put on by Dr. Sarah Martinez from Covenant Physical Therapy at 9:30 am February 8th!
Yoga w/Jenny will be held on the first and third Saturday this month at 9:30 am, please reserve a spot, thanks!