Monday 2.20.17 WOD
Max Effort Lower WOD “Keep Your Eye On The Ball” 14min AMRAP 75 Wallballs (20,14) 60 Cal Row 45 Dumbbell Snatches (55,35,45,25) 30 C2B **Score total reps $ Out 5 OHS (60%) 5 Legless rope climb (15′) –2min Rest– 4 OHS 4 Legless rope climbs –1:30 Rest– 3 OHS 3 Legless rope climbs –1:00 Rest– […]
Sunday 2.19.17 WOD
Monster Mash! WOD “Incredible Hulk” 20min AMRAP 5 Deadlifts (115,75) 5 Hang Power Cleans (115,75) 5 Front Squats (115,75) 5 Push Press (115,75) 5 Back Squat (115,75) $ Out 60 Sit Ups with 5# plate overhead **extend arms overhead and hold 5# plate at extension WOD NOTES
Protected: Sunday 2.19.17 WOD NOTES
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Saturday 2.18.17 WOD
Partner Up! WOD “Chutes & Ladders” Teams of 2 30 – 20 – 10 Row for Calories Burpee Over Rower 30 – 20 – 10 Power Snatch (115,75,95,65) T2B 30 – 20 – 10 Thrusters (115,75,95,65) Box Jumps (24,20) $ Out Have a great weekend! WOD NOTES
Protected: Saturday 2.18.17 WOD NOTES
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Friday 2.17.17 WOD
Max Effort Lower WOD “Doe Eyed” 500 Dubs (750 singles) **EMOM 3 bodyweight front squats **CrossFit.com 170212 $ Out 100 Back Racked Barbell Side Bends **50 each side WOD NOTES
Protected: Friday 2.17.17 WOD NOTES
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Thursday 2.16.17 WOD
Dynamic Effort Upper WOD “Cherry Bomb” 50 Clean and Jerks (135,95,115,75) EMOM 5 Burpees $Out Bent Over Row (6×4 @ 65%) WOD NOTES
Protected: Thursday 2.16.17 WOD NOTES
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Wednesday 2.15.17 WOD
Bring a Friend Day! WOD “Cindy Got Wheels” 50 Calorie Bike 5 Rounds of “Cindy” 40 Calorie Bike 4 Rounds of “Cindy” 30 Calorie Bike 3 Rounds of “Cindy” 20 Calorie Bike 2 Rounds of “Cindy” 10 Calorie Bike 1 Round of “Cindy” **1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats […]
