Row-Full Clean/Power Snatch-Power Clean-Jerk-Front Squat/Boot Camp/Happy BDay Lauren

strengthThursday February 25, 2016

***Happy Birthday Lauren***

The CrossFit Games will announce the first workout of the 2016 Open tonight at 7pm. We will be live streaming it here at the box for anyone who wants to hang out and watch the announcement followed by the workout being performed head to head by Chyna Cho vs. Emily Abbott. The workout announced will then be programmed as Friday's WOD. So for those reluctant/on the fence/or just apprehensive, sign up for the Open and see how you do. $20 is cheaper than any 5k or 10k you would sign up for and it lasts 5 weeks. You can see your standing amongst 300,000 other CrossFit athletes around the world. C'mon, be brave and push your limits. Click here to register.

Boot Camp with Shawn:5:00-6:00pm

WOD AMRAP 10 18/15 Cal Row 6 Squat Cleans, 155/105/80

Skill/Strength: EMOMx8 Rest :60 (16 min total) Min 1: 10 Power Snatches 115/85/55 Min 2: 15 Hang Power Cleans, 115/85/55 Min 3: 15 Push Jerks 115/85/55 Min 4: 10 Front Squats, 115/85/55 *These are target reps. Goal is to work as hard as you can to achieve highest rep count per minute.

Warm Up: :30 2 times through -KB Snatch -Goblet Squats -Box Bear Walks -Push Ups -T2B then Burgener Type Warm Up with Empty Bar.

5:00 Mercedes Mod.(Air Dyne/Shuttle Sprints/Air Squats) Debra 85/4+7 Glenna 80/4+7 Kate 55/3+15 Meghan 55/4+4

6:00 Victor 95/3+15 Jose 85/4 hollyWood 135/3+4 Matt G. Rx/3+3 T-Mac 115/4+18 Special K. Rx/3+10 Michelle 50/3+8 Juliette 35/4+4 Kathy 45/3 Mike Mirin' 135/3+18

7:00 Joe V. 115/3+18 Thee People's Coach 135/3+1 Shawn 135/3+21 Amy H. 35/4+13 Phil Rx/4

9:00 Beetle RX/3+19 John Mc. RX/3+4 Randy 95#/3+6 Meaghan 95/3 Melissa 55/3+15 Corinne 85/3+8 Angie 75 back squat/4 Mark 75/2+22 Sophie 95/3+1 Anthony 115/3 Christy RX/3+10

10:00 Kevin 135#/3+21 Ed RX/3+21 Ethan RX/4+6 Sarah 75/3+9 Mike 105/4+1 Bridget 45/3+8 Randall 115/3

4:00 Coffey Rx 3+15 Mr Burns 65/3+13 Miller Time 115/3+12 Tim G 135/3+5 Jen M 85/3+3 Barbie 65/3+15 Sam B 105/2+7 Jeremy 135/3+6 Kate Z 65/3 Geri 45/3 Joanna 85/3+1 Tom K 95/3 Ehlers 135/3+3

6:00 MKC 115/2+19 Dawn 80 3+6 Melissa 95 3+3 Greg 95 2+11 Lori 89 3+11 Josh 135 3+18 Jen 75 3 Tony 115 3+2 Marianne 75 2+16 Jackie RX 3+12 Fred RX 4 Maria Power Cleans 75 4

7:00 Eric 95 2+6 Jcohn 65 3 Brett 95 3+9 Matt 135 3+10 Dan RX 3+14 Nick 115 2+19 Andre 75 4 +18 Jim RX 2+21 Tim--- Row and Lifting Ron--- Lifting