WOD 2/20/19
WOD 2/20/19

Bench Press: 10RM then, 2 x 10 @90%   Then…   Super Annie AMRAP 15 min 60 Double Unders 60 Sec Weighted Plank, 45/25 50 Double Unders 50 Situps 40 Double Unders 40 Russian Twist, 20/14 30 Double Unders 30 Toes Through Rings     Are you Sign Up for the Open? SIGN UP HERE!

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WOD 2/19/19
WOD 2/19/19

Clean 1-1-1 Then….. AMRAP 15 Minutes 5 Muscle Ups 7 Thrusters 135/93 9 Burpees Over Bar The Crossfit Open starts this week! 1st workout is announced Thursday at 8pm on games.crossfit.com  Sign up now!  

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WOD 2/18/19
WOD 2/18/19

Front Squat: WEEK 1 Test 1RM   Then..   FOR TIME: 150 Kb Swings, 53/35 *10 Strict HSPU every time you break on the KB swings   It’s not too late to sign up for The Open! We want to encourage EVERYONE to sign up and be apart of this fun world wide community event.

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Endurance WOD 2/17/19
Endurance WOD 2/17/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: In any order, no break: AMRAP 15 Minutes 400m Run 20 Burpees onto Plate 20 OH Lunge with Plate 45/25 And… AMRAP 15 Minutes 400m Run 50 Double Unders 50 Air Squats

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Fitness with Foose
Fitness with Foose

Happy Birthday Bill Brown! Enjoy the Filthy Fifty-Five! For time: 55 Box jump, 24 inch box 55 Jumping pull-ups 55 Kettlebell swings, 1 pood Walking Lunge, 55 steps 55 Knees to elbows 55 Push press, 45 pounds 55 Back extensions 55 Wall ball shots, 20 pound ball 55 Burpees 55 Double unders

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WOD 2/15/19
WOD 2/15/19

WWPF FOR TIME: 51/51 DU Relay 51 Synchronized KB Swings, 53/35 51/51 DU Relay 51 Strict Pull-ups (Partner Hangs)  51/51 DU Relay 51 KB Thrusters, 53’s/35’s (1 person works @ time) 51/51 DU Relay 51 Toes 2 Bar (Partner Hangs)         

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WOD 2/14/19
WOD 2/14/19

Happy Valentine’s Day:   Snatch  Couples 2-2-2   Then:   The Ultimate Couple   Complete 2 Cycles of the following 2 WODS.   2 Rounds of: 8 Snatch 135/93 12 Box Jumps (24/20)   2 Rounds of: 8 Power Clean 135/93 12 Burpee over Bar   Post Loads and Times to ZEN and Comments:  

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WOD 2/13/19
WOD 2/13/19

RDL: 3 x 5 Front Plank: 3 x 1:00 (max weight)   Then…   “The Mark Janus” 21-15-9 Hang Power Clean Front Squat Jerk #135/#93 Morgan and Dani finishing 3rd in their division!

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WOD 2/12/19
WOD 2/12/19

Bench Press 1 RM Then…. AMRAP 16 Minutes 200 Double Unders 200′ DB OH Lunge 50/35 (switch arms every 25′) 50 Alt DB Snatch 50/35 50 Pushups Max Burpee Muscle Ups with Remaining Time (ring or bar) Kat being lean and mean on the bike  

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WOD 2/11/19
WOD 2/11/19

Front Rack 📦 Step-up 5 rep max!   Then…   15 min EMOM rotate each minute 12 Wall Ball 20/14 10/8 cals bike 1 legless/2 regular Rope Climbs  

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Endurance WOD 2/10/19
Endurance WOD 2/10/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 800m Run or 1000m Row 50 Pullups 800m Run or 1000m Row 50 T2B 800m Run or 1000m Row 50 Burpees 800m Run or 1000m Row *Must bike 30/20 Cal during workout* Wut?  

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