CrossFit – Wed, Feb 15 Metcon (AMRAP – Reps) Alternating EMOM for 10:00: Odd: 15 Wall Balls (20/14)Even: 10R/10L MB Side Throws Metcon (AMRAP – Reps) 5 Rounds: Every 4:00, complete the following: Row 500m10 Devils Press (25/15)5 T2B Rest the remaining amount of timein that 4:00. *L1: Kip Swing to Knee TucksL2: Kip
CrossFit – Tue, Feb 14 Bench Press (Weight) Bench Press2-2-2-2-2* *start at 60% and build to a heavy doublethroughout sets Metcon (AMRAP – Reps) EMOM 15: Min 1: 50 Double-undersMin 2: 10 Box Jumps (24/20)Min 3: 2 Wall Walks L1: 10 Shouder Taps (Nose&Toes HS Hold)L2: 20 sec. Nose&Toes HS HoldL3: 20 sec. plank hold
CrossFit – Mon, Feb 13 Back Squat (AMRAP – Reps) Backsquat: 1×5 – 50%1×3 – 60%1×2 – 70%1×1 – 75%1×1 – 80%1×1 – 85%1xME – 90% Rest 120 btwn sets. Metcon (Time) ” Michael” 3 RFT w/ Partner 800m Run (Both run)50 Back Extensions*50 Sit-Ups* *Partners split these reps L1: Supermans If you are a
CrossFit – Sat, Feb 11 Saturday Community WOD! Come one come all! Open to everyone (Time) For Time: Buy In: 1 mile run/row 30-20-10 Devils Press Dumbbell Box Step Overs Cash Out: 1 mile run/row RX 35/25 24/20 RX+ 50/35
CrossFit – Fri, Feb 10 Metcon (Time) Partner “Holleyman” 30 Rounds For Time: 5 Wall Ball Shots 20/143 HSPU1 Power Clean 225/155 L1: 1 Abmat HSPUL2: 2 Abmat HSPUL3: Box Pike HSPU Scale the weight accordingly.
