Month: February 2016

CrossFit 204_rookies_group
Great job, team!

A big thank you to everyone who took the time to fill out our members survey and help us improve. We’re listening to your comments, and we’re taking action to make 204 even better. We appreciate your thoughts!

Push presses 5-5-3-3-3-10

3 rounds of:

10 power cleans (135/95 lb.)

10 handstand push-ups

20 box jumps (24/20 in.)

The deep burn!

3 5-minute baseline intervals (rest 3 minutes between rounds)

Row 500 m

40 squats

30 sit-ups

20 push-ups

10 pull-ups

Perform as much as you can in 5 minutes, starting the chipper again if you complete the round before 5 minutes is up. At the 5-minute mark, stop where you are and continue from that spot when the rest period is over. If rower monitors time out, do the math to figure out what’s left.

Practicing for 16.1 six years ago before we had a gym…

If you are competing, please read the Open plan. Good luck to all!

Open Workout 16.1

As many reps as possible in 20 minutes of:

25 ft. overhead walking lunges (95/65 lb.)

8 burpees

25 ft. overhead walking lunges (95/65 lb.)

8 chest-to-bar pull-ups

CrossFit 204-Brett-2016-sm
Thanks to all who paid tribute in the Brett workout last week! These are your 6-p.m. warriors.

Feb. 25 is the last day to fill out the 204 Member Survey. Thanks to everyone who’s already done so!

The Open plan is here. We’ll also be doing 16.1 as tomorrow’s workout of the day.

Clean complex- 1 hang power clean + 1 power clean 2-2-2

50 bar-facing burpees for time

204 Strength Barbell Club Homework

Watch: Zlatan Vanev Training

Note how he violently pulls/pushes under the bar at receives it at the height to which it is pulled. This is a point of emphasis for this week. Instead of guessing, find the bar and meet it by actively pushing under it.

Watch: 1972 Olympic Weightlifters

What are the strongest men in the world doing for warm-up? Moving no weight or empty bars. Drill, drill, drill!