February 21, 2019

Thursday

Yoga/Mobility Tonight 4pm!
CrossFit Open starts today 5pm!! 
You can complete the workout anytime after it is announced, We will open 3pm 
on Monday's (for the open only) if you want to try it again before the 5pm deadline Monday afternoon! 

Warm Up:
2 Rounds 
Row 300m
15 KB Swings (35/26#)
30 Russian Twist (25/15#)
1 Min Plank 



Strength:
Deadlifts 
10-10-10-10 (not too heavy)


WOD:
For Time:
50 Double Unders 
10 Box Jumps (24/20")
10 Front Squats (95/65#)
50 Double Unders 
10 Box Jumps 
20 Back Squats (95/65#)
50 Double Unders
10 Box Jumps 
30 Jerks (95/65#)


February 20, 2019

Wednesday

Tomorrow 5pm... it begins! 
The CrossFit Open!! 
Hurry and get registered HERE!
When everyone is registered we will pick 2 teams and have a in-house competition! 
You will get points for scaled and RX so everyone should Register!!! 

Warm Up:
Run 400m
EMOM for 6 min 
8 Shoulder Press (25/15#)
4 Burpees 


Strength:
Power Cleans 
8-5-5-3-3 Get Heavy! 


WOD:
For Time:
Run 400m
15 Clean and Jerks (135/95#)
3 Rope Climbs 
Run 400m
12 Clean and Jerks 
2 Rope Climbs 
Run 400m
9 Clean and Jerks 
1 Rope Climb 

**courtesy of crossfit Linchpin 

**February is almost over! How those pull ups going?? 

February 19, 2019

Tuesday

Well yesterday's workout was AWESOME!
The CrossFit Open starts Thursday! Get yourself registered 
head over HERE!
It's 20 bucks and you can see how you rank in your age group across the whole world! 

Warm Up:
Row 800m
2 Rounds 
10 Slam Balls 
2 Wall Climbs 
10 RIng Rows 



Strength:
Overhead Squats 
8-5-5-2-2 


WOD:
AMRAP in 2 min then take 1 min rest! 
Row 150m
Remaining time Complete as many Thrusters (95/65#)
 as you can
**Complete as many rounds until you get 75 Thrusters!
**Score is how many rounds it took to get your 75 thrusters 

February 18, 2019

Monday

Who doesn't love a good Monday!
12 Strict pull ups a day this week, break em up! 
Anyone who skips todays glorious workout will make it up... 
it's Nikki's Birthday!!! 
Warm Up:
Run 800m 
2 Rounds 
12 Air Squats 
12 Sit Ups 
20 Double Unders 


WOD:
"33 so fresh and so Hip!"
For Time: (40 Min cap)
33 Double Under 
33 Toes To Bar 
33 Hang Cleans (75/55#)
33 Walking Lunges (total)
33 Burpees 
33 Pull Ups
33 Sit Ups 
33 Push Press (75/55#)
33 Kettlebell Swings (53/35#)
33 Sumo Deadlift High Pull (75/55#)
33 Back Ext 
33 Shoulder Press (db 30/20#)
33 Wall Balls (14/10#)
33 GHD Sit Ups 
33 Deadlifts (75/55#)
33 Air Squats 
33 DB Hang Power Snatch (30/20#) (Total)
33 Double Unders 

February 16, 2019

Saturday

Happy Weekend! 
See you all 8am for a fun partner workout! 

Monday we are open normal hours! 
Come get your workout in! 

February 15, 2019

Friday

Yeah Friday! 
Recoil Hike is going to be rescheduled due to the weather ☔
So see ya at 8am tomorrow for our Saturday workout! 

Warm Up:
EMOM for 6 min 
10 Kettlebell Swings (35/26#)
5 Push Ups 


WOD:
OPEN GYM!

Get creative and make your own workout! 


Go for a run, practice a lift! 





February 14, 2019

Thursday

💕 Happy Valentine's Day 💕
Remember no mobility class this week, see ya next Thursday! 
Don't forget about those strict pull ups! 

Warm Up:
2 Rounds 
14 Calorie Row 
14 Slam Balls (15/10#)
14 Walking Lunges (total)
14 Burpees 


Strength:
You pick:
8-5-5-3-3 (any olympic lift ya want!)


WOD:
AMRAP in 16 Min of:
28 Double Unders 
14 OH Plate Sit Ups (25/15#plate)
14 Back Ext  
14 Hang Sntach (95/65#)

**Next Week (Feb 21st) starts the CROSSFIT OPEN!!! Get yourself registered! It's only 10 bucks, let's see how many athletes from Recoil we can get on the board!! Register HERE!!