Archive for February 23, 2014

Monday 20140224 Open Workout

Posted: February 23, 2014 by ladygrape01 in Uncategorized

Salt & Howell

Coach Jason Howell and Coach David Bacot aka Salt volunteered this weekend as judges for Battle in the Bluffs. Both of them got to judge Stacie Tovar in different heats!  These events would not be so successful without all the volunteers. Stay tuned for more pictures of the athletes…


Really focus on big active shoulders, and press up on the bar coming out of the squat. Elbows toward the ceiling, it is a more stable overhead position. Feet flat on the ground, knees track out over toes, and chest up! Video courtesy of CrossFit.

Overhead Squats

20 min time cap

The goal here is to work up to a heavy weight and then start your sets of 2. Try to make small increases in weight each round. If you fail a set, try again. If you fail again,  reduce your weight to the previous successful weight.  If you have multiple sets left at that point, smart money would say stick with the successful weight and finish your sets.

Post Weight to Comments/ LogWOD


Working on getting more efficient at box jumps will help you get higher and faster. Try to spend as little amount of time on the ground, and rest on top of the box when you need to. Remember to look straight ahead and not down at your feet. Video courtesy of CrossFit.

10Min AMRAP:

15 Clean & Jerk (115/75)

5 Box Jumps (30/27)

Post Scores to Comments/ LogWOD

X-tra Work:

10x 20yd Sprints

Homework (Done on your own time outside of class):

Mobility Work