Workout of the Day | Friday 2/27/15

- It’s Paint Night! Ladies, please bring your drink of choice and a snack to share if you’d like. See you at 7:15!
– Guys are meeting at the Atkinson CC around 7:30 for some “Bro Time”
– Please sign up for WOD Crawl III by Sunday.

Last year's Paint Night masterpieces!

Last year’s Paint Night masterpieces at The Fort CrossFit!

A. Front Squat
4×6
*Build from last week’s sets of 8

B. AMRAP 9

15 Toes-to-Bar
10 Deadlifts
5 Power Cleans

then immediately into…

6 minutes to establish 1RM Clean and Jerk

*15 minutes total

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IF PARTICIPATING IN THE OPEN…

Prescribed 15.1:

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled 15.1:

Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)

15.1a, for both divisions
1-rep-max clean and jerk
6-minute time cap

* WOD must be done exactly as written
* Reps must be counted by a judge
* Don’t forget to submit your score online!

Workout of the Day | Thursday 2/26/15
Assault bike sprints and burpees. Whoa.

Assault bike sprints and burpees. Whoa.

Bench Press
4-5 x 4
Build from last week’s effort
EMOM 30
1: Bike 5-10 Cal
2: Box Jump x 10 *Focus on not skinning shins
3: Push Up x 5-10
*Move well. Each minute should be about :30 sec of work
The Fort CrossFit, Hampstead, NH
Workout of the Day | Wednesday 2/25/15

– Please sign up for the WOD Crawl by Sunday!
– CrossFit Open begins on Thursday!
– Ladies Paint night is Friday – please bring your drink of choice and a snack to share if you’d like.
– Guys are heading to Atkinson Country Club around 7:30 on Friday night. Open invite!

Jay G. Die-hard 6AMer!

Jay G. Die-hard 6AMer!

A. Lower Body Pull
Build to a Heavy Double
*Stick with the movement you have been working on
B. Push Press
Build to a Heavy 5
*Use 3-4 sets of 5
C. Burner
AMRAP 5
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
Use 155/95
*Challenge yourself in this.
The Fort CrossFit, Hampstead, NH