CrossFit – Thu, Feb 9 Metcon EMOM for 10:00 Odd: 5 Ring Muscle-Ups(Jumping RMU/Strict Ring Dips/Banded Ring Dips or Ring Push-ups)Even: 10 Deadlifts 225/155 Metcon (AMRAP – Reps) Repeat for a total of 5 Rounds: Min 1: 12 Target Burpees 6″Min 2: 10 Thrusters AFAP 95/65 lbs.Min 3: 8 Pistols (Lateral Step-ups on a HIGH
CrossFit – Wed, Feb 8 Metcon (Time) For Time: Row 1,000m50 Box Jump Overs 24/20″Run 200m Row 800m40 Box Jump OversRun 200m Row 600m30 Box Jump OversRun 200m Row 400m20 Box Jump OversRun 200m Row 200m10 Box Jump OversRun 200m *BJO=Scale the height of the box & jump OR step over Metcon To be completed
CrossFit – Tue, Feb 7 Metcon (AMRAP – Rounds) EMOM for 10:00 Odd: 10 Unbroken T2B (K2Chest/L-Sit/Hanging Knee Raises)Even: 5 Unbroken Hang Power Snatches 95/65 Athletes must begin every rep just below the knee. Metcon (AMRAP – Rounds and Reps) 12 AMRAP: In an ascending order, complete the following: 1 Wall Walk1 Front Squat 135/952
CrossFit – Mon, Feb 6 Back Squat (Weight) Backsquat: 1×1 -70%1×1 -77.5%4×3 -82.5%1×3+ -82.5% Rest 120 btwn sets. Metcon (AMRAP – Reps) Repeat for a total of 10 Rounds: Min 1: 50 Double-UndersMin 2: 10 Alt. DB Snatches 50/35Min 3: 5 Bar Muscle-Ups DB Snatches must be taken from theground on every rep. L1: 5
CrossFit – Sat, Feb 4 Saturday Community WOD open to the public! (AMRAP – Reps) Partner Style 4 3:00 AMRAPS 1) 200m Sprint into max effort power cleans @115/75 2) 20 Calorie row into max effort wall ball shots @ 20/14 3) Max effort calorie bike/ski 4) 200m Hill sprint into max effort burpee box
