(208) 733-3355Email Us2346 Eldridge Avenue, Twin Falls, Idaho 83301

W.O.D.

Thursday February 21st

ANNOUNCEMENT DAY FOR THE 2019 CROSSFIT OPENS. SIGN UP HERE

DON’T FORGET THERE WILL BE NO CLASS ON FRIDAY FROM 5:30-7:30PM

“Crop Top”
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups
Modification for strict handstand push-ups will be Dumbbell strict press at 53/35

Stamina WOD (6:00pm – 7:30pm; scalable and modifiable for all athletes/members!; Open participants welcome to attend and scale as desired):
21 – C&J (115/80#) & Box Jumps (20/20″ – women jump from a 25# plate)
15 – C&J (135/95#) & Box Jumps (24/20″)
9 – C&J (155/115#) & Box Jumps (30/24″)
2k Row
21 – Deadlift (185/135#) & Pull-ups
15 – Deadlift (225/155#) & C2B
9 – Deadlift (275/205#) & MU’s (bar)
5k Bike



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Wednesday February 20th

TOMORROW IS ANNOUNCEMENT DAY FOR THE 2019 CROSSFIT OPENS. SIGN UP HERE

THERE WILL NOT BE A 5:30 AND 6:30 CLASS ON FRIDAYS. WE WILL BE HOSTING THE OPENS DURING THAT TIME.

“SOLE CYCLE”
3 x AMRAP 5:00’s, resting 5:00 between:
“Sole Cycle” Part #1
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike
Rest 5:00
“Sole Cycle” Part #2
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike
Rest 5:00
“Sole Cycle” Part #3
AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Assault Bike

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Tuesday February 19th

Sign up for the 2019 CrossFit Opens! It is a great community event. Will we not have class on Friday night from 5:30-7:30 as we will be hosting the Opens during that time. Sign up HERE

“DOUBLE BUBBLE”
AMRAP 15:
25 Double-Unders, 5 Power Snatches (115/80)
25 Double-Unders, 3 Bar Muscle-Ups

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Saturday February 16

DON’T FORGET TO SIGN UP FOR THE OPENS
https://games.crossfit.com/

WOD
Teams of 3
For Time:
150/135 Calorie Bike “Buy-In”
Directly into…
15 Rounds:
9 CTB Pull-Ups
6 Overhead Squats
3 Power Clean and Jerks
Rx Barbell – 115/80

Obstacle Course Race Training (6:45am – 8:00am; open to EVERYONE!):
AMRAP45 of:
50-40-30-20-10 of the below exercises: 
– Thrusters (75/55#)
– Bar facing burpees
– Push-ups
– Row (cals)

After round of 50, 100m farmer carry (53/35#)
After round of 40, 1 traverse on the monkey bars (forward facing)
After round of 30, 200m wreck bag run (50/35#)
After round of 20, 1 traverse on the monkey bars (side facing)
After round of 10, 400m run

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Friday February 15

DON’T FORGET TO SIGN UP FOR THE OPEN
https://games.crossfit.com/

WOD
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee BJO (24″/20″)
15 Ring Muscle-Ups

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Thursday February 14

DON’T FORGET TO SIGN UP FOR THE OPEN
https://games.crossfit.com/

WOD
“Randy”
For Time: 
75 Power Snatches (75/55)

Stamina WOD (6:00pm – 7:30pm):
Death-by on Valentine’s… 😉 
Each exercise will be done using the following procedure:
– 5 rounds increasing “death-by” style (increasing reps EMOM)
– 2 minute break
– 5 rounds decreasing “death-by” style (decreasing reps EMOM)
– 2 minute break

“Death-by” style => goal is to complete target reps every minute on the minute (usually increasing reps every minute, however we will both increase and decrease reps in this workout)
Target rep goals are established off your 1minME for each exercise.  

Exercises: 
– WB’s (20/14#; weight you can do 20 unbroken when fresh)
– Snatch (75/55#; weight you can do 20 unbroken when fresh)
– Burpee Box Jumps (24/20″)
– Bike (Cals)


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Tuesday February 12


DON’T FORGET TO SIGN UP FOR THE OPEN
https://games.crossfit.com/


AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell-Facing Burpees
15 Deadlifts (245/165)

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Monday February 11


DON’T FORGET TO SIGN UP FOR THE OPEN
https://games.crossfit.com/


“Life Jacket” Part #1
AMRAP 5:
27/21 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-Ups
Rest 5:00
“Life Jacket” Part #2
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 TTB
Rest 5:00
“Life Jacket” Part #3
AMRAP 5:
15/12 Calorie Row
15 Thrusters (75/55)
15 Pull-Ups

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