RDL: 3 x 5 L-Sit: 3 x M.E. (Try all 3 versions) Then… For Time 21 OHS, 95/63 21 Burpees Over Bar 15 OHS, 115/73 15 Burpee Hurdle Jump, 24″/20″ 9 OHS, 135/83 9 Burpee Box Jumps, 24″/20″ Congratulations to Govind who is our Motivational Member of the Month! Govind Sat
Clean 2-2-2 Then….. AMRAP 16 Minutes 5 Cleans 185/123 20 Pullups 30 Double Unders 5 Cleans 15 C2B Pullups 30 Double Unders 5 Cleans 10 Bar Muscle Ups 30 Double Unders Sign up for the Crossfit Open at games.crossfit.com
De-load week 6 Front Rack 📦 Step-ups 5×8 @ 60% Then… 10-9-8-7-6-5-4-3-2-1 Strict Handstand push-ups Cal Row or Bike.
9 am- Olympic Lift Technique Class with Amie 10 am-Endurance with Brian Endurance: In Any Order, No Rest Wiser-Palooza AMRAP 16 Minutes 36 Toes to Bar or Ring 36 Wall Balls 36 S2OH with Barbell, 2DBs or 2 KBs 75/43(barbell) Cherie-Palooza AMRAP 16 Minutes 41 Double Unders 41 Box Step Ups 41 Cal Row or
Power Clean 3-3-3 Then: 14 Min AMRAP: 10 Power Cleans (135/93) 20 Lunges 10 Hand Release Pushups 20 Air Squats Post Loads and Times to ZEN and Comments: The Crossfit Open Starts Feb 21st. Sign Up now to be part of the Event. Learn about the Open and Register
WWPF AMRAP 35 Minutes CASH IN: 16 Alt Rope Climbs 53 Deadlifts, 255/173 (mix anyway) 35 Synchronized Burpees over the bar 53 Front Squats, 185/123 (Mix anyway) 35 Synchronized Pull-ups 53 Hang Power Cleans, 155/103 (Mix anyway) 35 Synchronized HSPU 53 S2OH, 135/83 (Mix Anyway) 35 Synchronized Toes 2 Bar —————— 53 = actual
Back squat 3-3-3 Then 12 Min AMRAP 21 Double Unders 15 Power snatch 75/53 21 Double Unders 15 Thrusters 75/53 (Be Kind to the 10s) Post Loads and Times to ZEN and Comments:
RDL: 3 x 5 Weighted Front Plank: 3 x 1:00 hold Then… FOR TIME: 1:00 Hand-Stand hold 30 KB Snatches, 70/53 30 OH Walking Lunges, 70/53 1:00 Dead-Hang Hold 20 Kb Snatches 20 OH Walking Lunges 1:00 Hand-Stand Hold 10 KB Snatches 10 OH Walking Lunges 1:00 Dead-Hang Hold
15 minutes to a heavy Clean and Jerk Then….. AMRAP 17 Minutes 5 Muscle Ups 10 Pistols per leg 15 Clean and Jerks 185/123 20 Burpees over Box 24/20
Front Rack 📦 Step up 3 sets of 8 reps each leg @ 86% then… Tabata Style (20 sec work 10 sec rest for 8 rds) switching movements each interval Kettlebell Shoot Through (instead of paralettes use 2 KB’s) Alternating Kettlebell Hang Clean 53’s/36’s Alternating Kettlebell Push Press rest 10 sec start at the top
9am-Olympic Lift Technique with TJ 10am-Endurance with Brian 11:15am-Yoga with Brantlee Endurance-Scott Whittle (37) and Chris Lukacs(51) Bday WOD! AMRAP 37 Minutes 51 Double Unders 37 Burpees 30 Ring Rows 20 OH Plate Lunge 45/25 10 Floor Press with DB or Barbell *Must Bike 37 Cal and Row 51 Cal twice each at some point*
In Any Order: AMRAP 10 Minutes-Nate 2 Muscle Ups 4 HSPU 8 KB Swings 70/53 AMRAP 10 Minutes- DT or Heavy DT 12 Deadlifts 155/105 or Heavy DT=205/145 9 Hang Cleans 6 S2OH AMRAP 10 Minutes-Annie (start over at 50s if you make it through in under 10) 50-40-30-20-10 Double Unders Sit Ups
