Wednesday & Thursday; February 18 & 19

Wednesday & Thursday; February 18 & 19

Wednesday & Thursday; February 18 & 19

1. The 2015 CrossFit High Voltage ‘Open Shirt’ is on it’s way!

We had to pre-order these from Life As Rx so they would be here in time

for our first Friday Night Lights next Friday Night!

We have limited sizes so when you sign up sign your name next to the size & quantity we have left…once a size

is all filled up they’re gone!

2. TEAM High Voltage THIS Friday Night at 6:30pm-8/8:30pm. 

This is the official enrollment date for TEAM 2015…and we’ve got a ton of awesome stuff planned for

those of you who self select yourself to be held to the highest standard!

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Wednesday’s Training

Fitness/Performance/Sport

A. Snatch
1 rep every minute on the minute for 10 min;
F; 2x Hang Power Snatch + 2 OHS
P; 1x Snatch
S; 1x Snatch

B. 5 rounds for time;
200m Run
10x Deadlift [P; 225/155 S; 275/185]
50x Double Under S; 30 Dubs P 50 Jump Rope Passes F

MAP; 7:30am + 6:30pm
30 min AMRAP; [start at any station]
400m Run
500m Row
50x Double Unders/100 jump rope passes
Rest 1 min after each set

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And coming Thursday

Fitness Only; 6:30pm

Pre-Skill; 3×5 Assisted Dips
Skill; Hang Power Clean
4×5 rest 60-90 sec after each set

WOD: 3 Rounds
1 min per station rest 1 min after all 3 stations are complete
1. Slam Ball
2. Hand Release
3. Row for Cal

Fitness/Performance/Sport [note 4:30pm is Firebreathers & requires test in]

Warm Up; Hammies/Pose Running Technique

WOD: “Tosh”
3 Rounds (200m + 400m + 600m)
Rest 1:1 after each interval

Tosh is the only ‘Hero’ WOD named after a living person…and an American Hero.

 

And – something ‘fun’ is coming up on Friday…because Friday’s Rockstars Are Nuclear [you know what I mean]!