Month: February 2018

WOD – THURSDAY, MARCH 1ST 2018

STRENGTH Every 90 seconds, for 18 minutes (4 sets): Station 1: Deadlift x 6 reps @ 3011 Station 2: Side Plank x :45 (right side) Station 3: Side plank x :45 (left side) WOD Five rounds for time of: 15 Wall Ball Shots (20/14 lbs) 12 Alternating Dumbell Snatches 6 Pull Ups/9 Ring rows

WOD – WEDNESDAY, FEBRUARY 28TH 2018

WOD With a running clock complete the following From minute 0 – 5:00 600 meter run From minute 5:00 – 25:00 AMRAP 30 KB swings 30 Ab mat sit ups 30 Box jump step downs 350/300 meter row From 25:00 – 26:00 Rest From 26:00 – until you finish 600 meter run

WOD – SATURDAY, FEBRUARY 24TH 2018

ENDURANCE PARTNER WOD 30min for Max Meters on Rower (combined score) One person Rows while the other performs: 1Rd: 50 DU/75 Single Unders 3 Wall Climbs 10 Burpees   PARTNER WOD For Time 100 cal row 75 WB 50 pull ups/Jumping pull ups 50 Burpees 50pull ups/Jumping pull ups 75 WB 100 cal row

WOD – FRIDAY, FEBRUARY 23ND 2018

CROSSFIT OPEN  Workout 18.1 RX Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (50/35) 14/12-cal. row Workout 18.1 Scaled Complete as many rounds as possible in 20 minutes of: 8 hanging knee-raises 10 dumbbell hang clean and jerks (35/20) 14/12-cal. row

WOD – THURSDAY, FEBRUARY 22ND 2018

STRENGTH Every 2 minutes, for 20 minutes (10 sets): Hang power clean + power clean Build over the course of the 10 sets. WOD For time: 10 Power Cleans 20 Kettlebell Swings 30 Wall Ball Shots (20/14 lbs) 100 Double under/single unders 30 Wall Ball Shots 20 Kettlebell Swings 10 Power Cleans

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