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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
12 Min AMRAP:
30 Double unders,
20 Wall balls,
10 pull ups
(everything must be unbroken the whole time)
18.1 CrossFit Open Workout
TBA
February 22, 2018
ENDURANCE20 min amrap: 400m run, 1 min FR hold (use D-ball or bags) 25 double russian KBSMAIN WODSKILL-500m row for timeWOD-EMOM 12: 1) shuttle run2) 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
"Barbara"
5RFT
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
*Rest 3 minutes in between sets
Skill:
-5x5 Bench
-5x8 DB Row
WOD:
30-20-10
TTB
WB
February 19, 2018
5 Sets
- Bulgarian Split Squat w/ KB
Then..
- 1 Min Max Calorie Bike
*rest as needed in between sets
Every 4 Min for 16 Min
4 Squat Cleans 225/155
6 Burpees Over The Bar
200m Sprint
February 17, 2018
MAIN WODSTRENGTH20 minutes to find 1RM snatchWOD10 min AMRAP: 10 power snatch 75/55, 30 double unders