WOD
-100 DU -30 Push Press (96,65) -30 T2B -30 KB Swings (53,35) -30 Goblet Squats -800m Run -30 Goblet Squats -30 KB Swings -30 T2B -30 Push Press -100 DU
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WOD
500m row buy in 10-1 HSPU 1-10 Power Cleans (155,105) 500m row buy out WOD
20 min amrap: 15 burpee box jumps 15 front squats (95,65) 150m run WOD
Sport: 10-20-30-20-10 OHS (75,55) Box Steps 200m run Fitness: 400X10 -1min rest between WOD
-800m run -50 Sit-ups -40 Wallballs (20,14) -30 Burpees -20 KB Swings (70,53) -10 HSPU -800m run ** Box closed this weekend for a CrossFit L1 certification ***Any and all help to get the box prepared is appreciated following the 5:30pm WOD Friday! WOD
16 min AMRAP: -3 Squat Cleans (155,105) (115,75) -3 C2B Pull-ups (pull-ups) -6 Squat Cleans -6 C2B pulls-ups -9 Squat Cleans -9 C2B...etc WOD
Sport: 15 min running clock to work to a 3 rep max Deadlift then, Every 4:00 for 5 sets: -50 Double Unders -15/12 Calorie Row -10 Deadlifts (185,125) -50 Double Unders Fitness: 15 min good effort: -10 one leg KB RDL (each leg) -10 Weighted Sit-ups -10 Ring Rows -10 KB Strict Press (each arm) then, Every 4:00 for 5 sets: -50 Single Ropes -10/8 Calorie Row -10 Deadlifts (95,65) -50 Single Ropes WOD
5 Rounds: -400m Run -21 Box Jumps (24,20) -15 Power Snatch (95,65) -9 Front Rack Lunges each leg WOD
Sport: 5x5x5x5x5 Bench Press then, 11 min AMRAP: 1 Devil Press (35,50) 2 Wallballs (20,14) 2 Devil Press 4 Wallballs 3 Devil Press 6 Wallballs....etc WOD
4 rounds for time -500m row -20 DB snatches (35/50)(total) -40 air squats -50 Double Unders (150 singles) |
Archives
February 2021
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