WOD

2/20/18

4 Rounds for Time: 500M Row / 1500M Bike 20 Wallballs (20/14) 25 Abmat Situps | R+ 15 GHD Situps 1 Squat Clean & Jerk (80% of 1RM) *Alternate between row and bike.

02/19/18

The Open Starts Friday! Sign Up today. WOD Strength Snatch: 12 minutes of technique work, double up to 85% Conditioning AMRAP in 5 minutes: 12 Toes to Bar 9 DB Thrusters (50/35s) 60 Double Unders - Rest 2 min. - Repeat as 4 min AMRAP - Rest 2 min. - Repeat as 3 min...

02/16/18

WOD "15.1" AMRAP in 9 Minutes: 15 Toes-to-Bars 10 Deadlifts (115/75) 5 Power Snatches (115/75) After 2 min. Tabata - hollow hold 2 min. tabata - hollow scissor kicks 2 min. tabata - arch hold

02/16/18

WOD "15.1" AMRAP in 9 Minutes: 15 Toes-to-Bars 10 Deadlifts (115/75) 5 Power Snatches (115/75) After 2 min. Tabata - hollow hold 2 min. tabata - hollow scissor kicks 2 min. tabata - arch hold

Valentine’s Day

WOD Strength 4-5 Sets: 5 Bench Press @ 70% 7 Supinated Barbell Rows Conditioning 12-9-6 for Time: DB Thrusters (50/35) C2B Pullups *Rest 1:1 and Repeat *Max Rest of 4 Minutes *Record both Times

02/13/18

Strength Push Jerk: Build to Heavy set of 3 *If tight shoulders restrict OH position at all, do NOT jerk, Push Press in place Conditioning AMRAP in 14 minutes: 16 Jumping Lunges 10 Toes to Bar 20 Double Unders 1 Minute Rest

02/12/2018

Strength:  EMOM x 8 min: 2 Full Cleans @ 80% of best clean Conditioning: 12 min. AMRAP -15 Bar Facing Burpees -21 Front squats (95/65) / RX+ OHS (95/65) -12 pullups / 7 Bar MUs (Dont rip, the open is next week, scale accordingly!)

02/09/2019

02/09/2019

Reminder, we will have our full morning schedule, but only 3pm and 4pm classes in the afternoon. We have our Ladies night / WOD and Wine event tomorrow evening at 7pm. https://facebook.com/events/1606012306150215/ Strength/Warmup 3 sets: 10 close grip OHS w/ bar only...

02/06/2018

WOD Conditioning 5 Rounds for Time: 10 C2B Pullups 20 Air Squats 40 Double Unders 1 Min Rest R+ 5 Rounds for Time 6 Bar MU 18 Alt. Pistols  60 UB DU  Rest 1:1 Strength 4 sets 15 banded good mornings (band under feet and around shoulders) 15 GHD situps to parallel (w/...

02/05/2018

Strength Front Squat: 2 reps at 75-85% - EMOM for 8 sets Conditioning AMRAP in 7 Rounds - 60 sec on / 90 sec off: 10 DB Thrusters (50s/35s) Max burpee 20" box step up overs w/ DBs in hands in remaining time

CROSSFIT

2/22/2020
Metcon (AMRAP - Rounds and Reps)
25 min AMRAP

3-6-9-12-15-18..
etc
• Hang Power
Cleans 75/55
14 Bodybuilders
over Bar
400m Run
2/21/2020
Thruster (Accumulate 4-6 sets)
Metcon (Time)
WOD: Ceiling Fire

**ORANGE**

For Time

100 Front Squats
65/45

Every Break
15 Box Pushups

Limit - 6 Penalties


2/20/20
Metcon (Time)
WOD: Filthy Fifty

**ORANGE**

For Time

50 Box Stepups 20/16
50 Jumping Pullups
50 Russian KbS 35/18
50 Walking Lunges
50 Hanging Knee
Raises
50 Push Press 45/35
50 Good Mornings
45/35
50 Wallballs 20/14
50 Bodybuilders
50 Singleunders
2/19/2020
Deadlift (Accumulate 4-6 sets)
Metcon (AMRAP - Rounds and Reps)
WOD:

12 min AMRAP

400 m run
25 Ab mat sit ups


2/18/2020
Metcon (AMRAP - Reps)
WOD: Shrink Wrapped

**ORANGE**
or Total Reps/Cals

At 0:00 & 14:00
6 min AMRAP
600m Row
In remaining time
AMRAP Box Pushups

At 7:00 & 21:00
6 min AMRAP
4:00 Airbike for cals
In remaining time
AMRAP Air Squat

_________________________

Knee & Hip Prehab
(50:00 - 60:00)
10 min For Quality
10 Cossack Squats
8 Terminal Knee Ext. ea/s
8 Banded Reverse Lunges ea/s

2/17/2020
Hang Power Snatch (Accumulate 4-6 sets )
Snatch + Hang Snatch (Weight)
Metcon (Time)
WOD: Escape from Tarkov

** ORANGE**

For Time

21-15-9
Hang Power Snatch
55/35
Anchored Situps

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