CROSSFIT

MetCon

A.  10-20-30 For Time of:

Plate Burpees (25/45#)

Pullups

KB Swings (35/55#)

B.  20-15-10-5 For Time of:

HSPU

SA KB OH Squat/Arm (25/35#)

C. 2 Minute AMRAP of:

5 DUs

5 Tuck Jumps

Save the date, it’s “The Great Skate”!!!

Come join The Herd on February 28^th at 1pm as they skate the Red River Mutual Trail (The Forks) to kick off their 2^nd CrossFit Games Open and to celebrate their first birthday!  There are skate rentals at the forks, multiple skating rinks for all levels, and if you want to bring a stick and puck, please feel free!

For more information about the Red Mutual Trail, please click here.

If you are unable to skate, don’t worry! There is a walking trail that runs parallel to the skating trail that welcomes everyone of all ages even allows pets, so be sure to bring any and everyone along for this great outdoor journey!

#thegreatskate #theherd #crossfit431

CROSSFIT

Strength

Wide Grip Bench Press 10-10-10-10-10

CASHOUT: 25 Ring Dips

MetCon

CrossFit Games Open 15.1a &15.1b (Click to view)

CROSSFIT

Strength 

Front Squat 10RM

Pause Front Squat 10×1 (75% of 10RM)

MetCon

3 Rounds For Time of:

25 Wall Balls (W: 14/9 M:20#/10′)

25 Box Hops (24/30″)

CROSSFIT

Skill

Teddy Bear Stand/Headstand/Handstand Drills

Lift

Snatch Pull 2×5

Snatch High Pull 2×5

OH Squat 2×5

Snatch Drop 2×3

EMOTM 12 Minutes of:

Minute 1 – 70% 1RM Snatch

Minute 2 – 75%

Minute 3 – 80%

Minute 4 – 85%

Minute 5 – 90%

Minute 6 – Rest

Minute 7 – 70%

Minute 8 – 75%

Minute 9 – 80%

Minute 10 – 85%

Minute 11 – 90%

Minute 12 – MAX (1 Attempt)

Mobility

Groin/Quads