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Week of Feb 14 - 20

  • Feb 13, 2022
  • 1 min read

Updated: Feb 15, 2022


Our CrossFit kids Next Generation program is back starting Feb 27. For the 3 weeks of the CrossFit Open on Sundays at noon, we'll be doing a junior version of the workouts for our young athletes ages 9-13! Regular Sunday training carries on after those three weeks.


We also have a 7 week session available on Wednesdays at 6:30pm that runs between the Feb break and the easter break in April. We welcome kids age 9 (grade 4) & up. Because we feel strongly that health and fitness starts at home, this program is only available to the kids of our BRIO members.

Mon Feb 14

It's BRING A FRIEND Day!


20 min AMRAP

With a partner

40/30 Cal Row

40 DB Lunge while partner holds plank

40/30 Cal Bike

40 DB Push Press while partner hangs from bar

Tues Feb 15

OT90 x 6

1-3 Front Squat x 2

4-6 Back Squat x 4

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Open 15.4

8 min AMRAP

RX:

3-6-9-12-15-18-21 etc. HSPU

3-3-3-6-6-6-9-9-9 Power Clean (185/125)

or Scaled

10 Push Press (115/75)

10 Power Clean (115/75)


compare to Sept 17/20



Wed Feb 16

Happy Birthday Ryan B!!

"Cindy"

20 min AMRAP

5 Pull ups

10 Push ups

15 Squats


Compare Sep 12/21, July 29/20, June 27/19

Thurs Feb 17

OT90x5: Snatch + Hang Snatch + Overhead Squat

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30-20-10

DB Hang Clean & Jerk (50/35)

Box Jump (24/20)


rest 3 mins and repeat

Fri Feb 18

OT2M x10

3 Wall Walk

10 Deadlift (155/105)

30 Double Unders

remaining time is rest

Sat Feb 19

7 Min AMRAP

3-6-9-etc

Thruster (95/65)

Burpees over Bar


rest 3 mins


10 Min AMRAP

1 Rope Climb

5 Ring Dip

10 Pistols


11am Monster Mash also does:

Max meters on the Rower or Bike in 20min. Every time pace drops below target pace, get off the machine and do 5 strict pull ups On the row... RX men: <1:50/500m RX Women/Int. Men: <2:00/500m Int Women: <2:10/500m On the bike... RX men >350 Watts RX Women/ Int Men: >275 watts Int Women: >200 watts

Sun Feb 20

Happy Birthday Rick K!!


30 Cal Row/Bike/Ski

30 Back Squat (225/155)

30 Toes to bar

30 Cal Row/Bike/Ski

30 Front Squat (185/125)

30 V - up

30 Cal Row/Bike/Ski

30 Overhead Squat (135/95)

30 Sit up




 
 
 

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