Announcements

 

This Saturday, January 24th @ 1pm come join us at Parkway Bowl for a fun afternoon of bowling.

 

Also, Ethikon Fitness is conducting an experiment for the Crossfit Open, utilizing the Odysseus bar as a training tool leading up to the open.  If anyone is interested, please see Paul or Teshina.  Certain workouts will be added to the weekly program for anyone who is interested.

 

Level 1

400M Run

30 Box Jumps 20″

30 SDL-HP 75/53#

30 Toes to Bar

400M Run

20 Box Jumps

20 SDL-HP

20 Toes to Bar

400M Run

10 Box Jumps

10 SDL-HP

10 Toes to Bar

Post time.

Extra Credit

1K Row for time

 

Level 2

AMRAP in 12 Min

3 Reps of 1 Wall Walk + 4 Shoulder Touches

6 Alternating Pistols

9 Toes to Bar

Rest 3 Min

AMRAP in 7 Min

50 Double Unders

20 GHD Sit Ups

Post total reps for each.

Extra Credit

10 Min of Handstand Walk practice

 

Barbell Club

Power Snatch + Snatch Grip Push Press + Overhead Squat 3 x (3+3+3)  @ 70% 1RM PS, + 2 x (3+3+3) @ 75% 1RM PS

Power Clean + Push Jerk 2 x (1+1) @ 70% 1RM PC, + 3 x (1+1) @ 75% 1RM PC

Snatch Pull 2 x 3 @ 90% 1RM SN, + 3 x 3 @ 95% 1RM SN

Post loads.