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
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?
WOD 1/8/19
WWPF 15 Min to Max Snatch Then…. WWPF For Time 42-30-18 Back Squats, 185/123, Mix Anyway Toes 2 Bar, partner hangs Then…. AB Blast Cash Out 100 Russian Twists (Partner Holds Front Plank), Mix Anyway
WOD 2/7/19
Push Press 3-3-3 Then: 12 Min AMRAP of: 12 Box Jumps 9 DeadLifts (135/93) 6 Shoulder to Overhead (135/93) 3 Front Squats (135/93) Post Loads and Times to ZEN and Comments:
WOD 2/6/19
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
WOD 2/5/19
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
WOD 2/4/19
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.
Endurance WOD 2/3/19
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
WOD 2/2/19
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
WOD 2/1/19
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
WOD 1/31/19
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: