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Home WODPage 230

Saturday 2-9-19

In teams of two,

30 min AMRAP

5 thrusters 95/65

5 SDLHP 75/55

One partner does the work, while the other hangs from the bar.

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crossfit_admin February 8, 2019 February 8, 2019Uncategorized 0

Friday 2-8-19

Warm up

500m row

3 rounds

10 deadlifts 45/35

10 hang cleans 45/35

10 push presses 45/35

2 min rest

Wod

5 min AMRAP

3 deadlifts 275/185

7 push-presses 115/75

  • These should be UNBROKEN reps, if you are unsure, drop the weight.

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crossfit_admin February 7, 2019 February 7, 2019Uncategorized 0

Thursday 2-7-19

Warm up

400m run

3 rounds

10 med ball deadlifts 20/14

10 med ball cleans 20/14

10 wall ball shots 20/14

2 min rest

Wod

12 min AMRAP

20 abmat situps

20 walking lunges with 50/35 in each hand

*use whatever object is available, KB or DB

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crossfit_admin February 6, 2019 February 6, 2019Uncategorized 0

Wednesday 2-6-19

Warmup

2 min bike

3 rounds

10 pushups

10 situps

10 squats

2 min rest

Wod

20 min AMRAP

20 burpees

12 back squats 155/105

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crossfit_admin February 5, 2019 February 5, 2019Uncategorized 0

Tuesday 2-5-19

Warmup

50 double unders

10 deadlifts 45/35

10 Hang cleans 45/35

10 push presses 45/35

2 min rest

Wod

Press 1-1-1-1-1

Push press 1-1-1-1-1

Push jerk 1-1-1-1-1

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crossfit_admin February 4, 2019 February 4, 2019Uncategorized 0

Monday 2-4-19

Warmup

500m row

3 rounds

10 jumping jacks

10 burpees

10 squats

Wod

3 rounds

200 m run

10 squat clean thrusters 95/65

15 kB swings 70/53

2 min rest

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crossfit_admin February 3, 2019 February 3, 2019Uncategorized 0

Sunday 2-3-19

Open gym 2-3

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crossfit_admin February 3, 2019 February 3, 2019Uncategorized 0

Saturday 2-2-19

In teams of two,

31 walking lunges synchronized

31 Toes to bar synchronized

31 burpees synchronized

31 calorie row each

31 burpees synchronized

31 toes to bar synchronized

31 walking lunges synchronized

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crossfit_admin February 1, 2019 February 1, 2019Uncategorized 0

Friday 2-1-19

Warmup

2 mins on the assault bike

3 rounds

10 hang cleans 45/35

10 front squats 45/35

10 thrusters 45/35

2 min rest

Wod

Thrusters

5-5-3-3-3-1-1-1-1-1

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crossfit_admin January 31, 2019 January 31, 2019Uncategorized 0

Thursday 1-31-19

Warmup

50 double unders

3 rounds

10 jumping jacks

10 deadlifts 45/35

10 hang snatch 45/35

2 min rest

Wod

14.1

10 min AMRAP

30 doubleunders

15 power snatches 75/55

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crossfit_admin January 30, 2019 January 30, 2019Uncategorized 0
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