Announcements

FOUNDING MEMBERS:
Dedication WOD Monday 4/10. Please wear Founding Member T-shirt!

CrossFIt Windansea – CrossFit

Warm-up

1.: Warm-up (No Measure)

Burgener Warm-Up

2.: Warm-up (No Measure)

Squat Clean Warm-Up:

5 Back Rack- Front Rack Stretch w/ BB (5 sec. hold)

5 Front Squats w/ 3 sec. pause

5 Front Squats

5 Hang Cleans

5 Tall Hang Squat Cleans

3.: Warm-up (No Measure)

Snatch/ Squat Clean Warm-Up:

(10’s on BB ONLY)

3 Snatch Pulls/ Clean Pulls

3 Muscle Snatch/ Clean

3 Deep Power Snatch/ Clean

3 Squat Snatch/ Clean

Working up to weight of Squat Clean and Squat Snatch: (get these reps of each movement)

3 with LIGHT weight (95)

3 add weight (115 Clean, 105 Snatch)

3 add weight (135 Clean, 115 Snatch)

2 add weight (155 Clean, 125 Snatch)

1-2 add weight (165 Clean, 135 Snatch)

1-2 add weight (175 Clean)

1-2 add weight (185 Clean)


Dan’s 305 squat clean FAIL 2 years ago

Metcon (Time)

2RFT:

400m Run

5 Squat Snatch (135/95) (RX+ 165/ 115)

then,

2RFT:

400m Run

5 Squat Clean (185/125) (RX+225/ 145)
18 Min Time Cap

April 6, 2017

4/6/2017

Announcements FOUNDING MEMBERS: Dedication WOD Monday 4/10. Please wear Founding Member T-shirt! CrossFIt Windansea – CrossFit Warm-up 1.: Warm-up (No Measure) Burgener Warm-Up 2.: Warm-up (No […]
April 5, 2017

04/05/2017

Announcements FOUNDING MEMBERS: Dedication WOD Monday 4/10. Please wear Founding Member T-shirt! CrossFIt Windansea – CrossFit Metcon Metcon (Time) “MOZIER” (RX+ Weighted Vest) 9 Rounds for […]
April 4, 2017

04/04/2017

Announcements FOUNDING MEMBERS: Dedication WOD Monday 4/10. Please wear Founding Member T-shirt! CrossFIt Windansea – CrossFit Strength Push Jerk (3 Rep Max) 12 Minutes to Establish. […]
April 3, 2017

04/03/2017

Announcements FOUNDING MEMBERS: Dedication WOD Monday 4/10. Please wear Founding Member T-shirt! CrossFIt Windansea – CrossFit Strength Back Squat (5×5) Metcon (Time) 4RFT: 10 Thruster (95/65) […]