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Monday, February 20

Back Squat 10 x 40%   7 x 50%  5 x 60% 3 x 70%   3 x 80%   3+ x 90% 3:00 clock      Final set for max reps Then, 21-15-9 reps for time: Ball Slam Toes 2 Bar/ Hanging Knee Ups Heavy […]

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Tuesday, February 21

8 min EMOM 3 x Squat Clean and Jerk rest 2:00 8 minute AMRAP 3x Power Clean @ 75% 1 RM Clean and Jerk 5x Ring Muscle Up/C2B Pull Up/ Jumping C2B Pull Up 7x HSPU/Pike Push Up rest 2:00 […]

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Wednesday, February 22

Deadlift Warm: 10 – 7- 5  @ 40%/50%/60% Work:  3 x 6+  @ 65%/75%/85% 3:00 clock. Final set for max reps. Then, 7 minute AMRAP 10x Deadlift @ 40% of 1RM 15x Burpee Box Jump 20x Wall Ball Shot rest […]

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Thursday, February 23

Front Squat Warm: 10-7-5  @ 40%/50%/60% Work:  3 x 3+ @ 70%/80%/90% Final Set for max reps.   3:00 clock Then, 3 rounds of 40: work/:20 rest each Row, CALs Hollow Hold Airdyne, CALs or 100m Sprint Arch Hold Ski Erg, […]

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Friday, February 24 – Open WOD 17.1

In all of the Friday classes we will be running the Open WOD  17.1 Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 […]

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Saturday, February 25

KB Windmill  5-4-3 then, 25 minute AMRAP 2 person teams. 1 athlete works at a time 50x Burpees 75x Ball Slam 100x Box Jump 125x Wall Ball Shot 150x KettleBell Swing

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Sunday, February 26

Skill work: Handstands or Partner Balance Handstands or Handstand Walks (w/ 3 sec hold to start) Then, 3 rounds of: 4 minute AMRAP 10x Toes to Bar 10x Power Snatch (Comp scale = 75/55#) 10x CAL Row 10x Push Press […]

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Monday, February 13

Deadlift 10x 40% 4 x 8+ @ 50%/60%/70%/80% 3:00 clock after 2nd set. Final set for max reps. then, CrossFit Games Open WOD 11.2 15 minute AMRAP 9x Deadlift, 155/100# 12x Hand Release Push Ups 15x Box Jumps, 24/20″ These […]

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Tuesday, February 14- love yourself and others.

Share the love. 20 minute AMRAP 20x Wall Ball Shot 15x Pull Up/Ring Row 15x Handstand Push Up/Pike Push Up 10x Toes to Bar 10x Burpee 5x Ring Muscle Up You can sub Jumping Bar Muscle Ups for ring muscle […]

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Wednesday, February 15

Front Squat 10 x 40% 8 x 50% 3 x 6+ @ 65%/75%/85% Final set for max reps Then, 14 minute AMRAP, ascending ladder. 3-6-9-12- reps etc.. Overhead Squat Burpee KB Swing Comp scale = 95/65# and remove the KB […]

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