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

Choose your load

EMOM for 20 Min

1 Power Clean

2 Front Squats

1 Jerk

Post total rounds completed.

Extra Credit

400M Farmer’s Walk for time [email protected]#/[email protected]#

 

Level 2

800M Run with KB 53/44#

50 Strict Pull Ups

50 Tire Flips

50 Back Squats 135/95#

10 x 60′ Low Sled Push 90/70#

Post time.

Extra Credit

Every :15 sec for 16 intervals: 3 reps Power Clean and Jerk

*Choose load to use for all intervals

 

Barbell Club

Clean 5 x 3 @ 75%1RM

Jerk behind the neck (hold split for 3 sec) 5 x 3 @ 75%1RM

Back Squat 5 x 2 @ 70%1RM

Clean Pull 2 x 3 @ 90% (1RM Clean), 3 x 3 @ 95%

Post loads.

 

CF Old School

3 Rounds

500M Row

20 Power Snatches 75/53#

40 OH Walking Lunges 45/25#

60 Double Unders

Post time.