February 28, 2018

ENDURANCE:
With a Partner: 
100 KBS, 
100 front squats, 
100 push ups, 
1 mile run (both run mile)

MAIN WOD:
With a partner: 
Field WOD 20 min AMRAP 
1) 100m sled pull 
2) max DB thrusters

February 27, 2018

ENDURANCE:
3 rounds for time: 
25 burpee box jump overs 
25 DB thrusters
25 push ups
200m sprint

MAIN WOD:
Strength:
6x3 Strict press 
3x6 bulgarian split squat/leg

WOD:
21-15-9 for time: 
cal bike
burpee box jump
c2b

February 26, 2018

Endurance:

5K Run For Time

Main WOD:

For Time

800m Run,

30 Sand Bag Front Squats,

400m Run,

15 Sand Bag Front Squats

February 24, 2018

MAIN WOD:
a) Goat Day

b) Heavy Grace
30 Clean n Jerks 225/155

February 23, 2018

Endurance:

12 Min AMRAP:

30 Double unders,

20 Wall balls,

10 pull ups

(everything must be unbroken the whole time)

Main WOD:

18.1 CrossFit Open Workout 

TBA

February 22, 2018

ENDURANCE

20 min amrap:
400m run,
1 min FR hold (use D-ball or bags)
25 double russian KBS



MAIN WOD

SKILL-
500m row for time

WOD-
EMOM 12: 
1) shuttle run
2) 6 man makers 

February 21, 2018

ENDURANCE

For Time:

100m row

30 Thrusters

30 Burpees OTB

800m run

MAIN WOD

a) EMOM 7

4 Bar Muscle Ups

5 C2B

6 Pull Ups

b) "Donny"

21-15-9-9-15-21

Deadlift

Burpees

February 20, 2018

ENDURANCE

"Barbara"

5RFT

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

*Rest 3 minutes in between sets

MAIN WOD

Skill:

-5x5 Bench

-5x8 DB Row

WOD:

30-20-10

TTB

WB

February 19, 2018

ENDURANCE

5 Sets

- Bulgarian Split Squat w/ KB

Then.. 

5 Sets 

- 1 Min Max Calorie Bike

*rest as needed in between sets

MAIN WOD

Every 4 Min for 16 Min

4 Squat Cleans 225/155

6 Burpees Over The Bar

200m Sprint

February 17, 2018

MAIN WOD

STRENGTH
20 minutes to find 1RM snatch

WOD
10 min AMRAP:
10 power snatch 75/55,
30 double unders 

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