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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WOD 1/8/19
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          

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WOD 2/7/19
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:  

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WOD 2/6/19
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

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WOD 2/5/19
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

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Competition/Skill WOD Week 37
Competition/Skill WOD Week 37

TWOW: 8x100m Up hill sprint with sled 45/25, walk back recovery.  RPE 8 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both

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Endurance WOD 2/3/19
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

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WOD 2/2/19
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

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WOD 2/1/19
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

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WOD 1/31/19
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:

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