18.2.19

18.2.19

Triib Class Sign-ups

 

Monday, February 19

 

Warmup:

3 Rounds

5 Pull-ups

15 Air Squats

5 Burpees

10 PVC Thrusters

 

WOD:

3 RFT

10 Hang Squat Snatch (115/75)

20 Burpees

 

Cashout:

1 try AMRAP KBS (2/1.5)

 

You get one shot to get as many reps.

Once you set the KB down, your turn is up.

You can rest in the DL position, but remember that once you stop it’s hard to start over.

18.2.16

18.2.16

 

Triib Class Sign-ups

 

Friday, February 16

 

Warmup:

Cartwheels

 

Strength:

Thruster/PP/PJ/SJ (from the rack)

1-1-1-1-1-1-1

Each movement without dropping the bar = 1 Rep

 

Cashout:

2 RFT

200m Run

12 Thrusters (95/65)

6 Burpees

 

Capped at 8 mins.

 

18.2.15

18.2.15

 

Triib Class Sign-ups

 

Thursday, February 15

 

Warmup:

AMRAP 6

5 Pull-ups

20 DU’s (40 Singles)

15 Ab Mats

20 PVC Pass Throughs

 

WOD:

3 Rounds of the following 5 mins.

0-2:00

400m Run, then Max DU’s

2-3:00

Max DB Push Press (35/25)

3-4:00

Max Pull-ups (Ring Rows)

4-5:00

Max DB Hang Squat Clean (50/35)

 

5 min Rest in between Rounds

 

 

18.2.14

18.2.14

 

 

Triib Class Sign-ups

 

Happy Valentine’s Day!!

 

Wednesday, February 14

 

Warmup:

Hip Prep

 

Strength:

Front Squat

3-3-3-3-3

 

Increase each set

 

Cashout:

AMRAP 7

5 SDLHP (115/75)

5 Strict HSPU

 

 

 

18.2.13

18.2.13

 

Triib Class Sign-ups

 

Please check your emails.

Info about the CrossFit Open!

Thanks!

 

Tuesday, February 13

 

Warmup:

Junk Yard Dog

 

WOD:

FT

400m Run

100m Farmers Carry w/Plate (45/35)

800m Run

100m Farmers Carry w/Plate (45/35)

400m Run

100m Farmers Carry w/Plate (45/35)

 

Capped at 15

 

Cashout:

AMRAP 18

27-21-15

Cal Row

Burpees

T2B

18.2.12

18.2.12

 

Triib Class Sign-ups

 

Hey everyone!

Be on the lookout for an email on Monday regarding the CrossFit Open!!

 

Happy Monday!

 

Monday, February 12

 

Warmup:

Burgener Warmup

5×10 each part with PVC
2×10 with Barbell

 

Strength:

Power Clean

10-5-3-1-1-1-3-5-10

 

Rules:

1-  Can NOT let go during the set. These are touch and go reps.

2 – Increase when/if you can.

 

WOD:

AMRAP 15

200m Run

2 Wall Climbs

 

18.2.9

18.2.9

 

Triib Class Sign-ups

 

Happy Friday!

 

Friday, February 9

 

Warmup:

Bear Crawl Tag

 

WOD:

FT

60 Ab Mats

50 V-Ups

40 T2B

30 Pull-ups

20 Strict Pull-ups

10 Bar Muscle-Ups

 

Capped at 20

 

Cashout:

3 RFT

75 DU’s/150 Singles

50 Air Squats

 

Capped at 10

 

18.2.8

18.2.8

 

Triib Class Sign-ups

 

Thursday, February 8

 

Warmup:

Partner Warmup!

 

WOD:

5 RFT

90 ft. Weighted Lunge w/DBs (50/35)

3 Point Shuttle Sprint (15-30-45 ft)

 

Cashout:

AMRAP 12

35 DU’s

6 (1 Pull-ups + 1 K2E)

18.2.7

18.2.7

 

Triib Class Sign-ups

 

Wednesday, February 7

 

Warmup:

200m Run

20 Air Squats

200m Run

20 Lunges

200m Run

2 x 10 Kip Swings

 

Strength:

Back Squat

10-10-10-10-10

 

Cashout:

FT

30 Thrusters (65/45)

400m Run

30 Thrusters (65/45)

 

Capped at 8 mins.

18.2.6

18.2.6

Triib Class Sign-ups

 

Happy Tuesday!!!

 

Please make sure to sign up for classes!!

If you do not have a Triib account or forget your password, please email us and we get you set up!!

If you can not make a class, please unregister. You are potentially taking a spot away from someone that wants to take class.

 

Thanks for your understanding!

 

Tuesday, February 6

 

Warmup:

3 Rounds

200m Run

4 Wall Climbs

10 Kip Swings

 

WOD:

FT

60 Push-ups

50 Ring Dips

40 HSPU

30 Front Squat (135/95)

20 SDLHP (135/95)

10 Push Press (135/95)

 

Must use same weight for all 3 movements!!!!