Thursday Feb. 26th
Strength
Bench press
8-8-8-8-8
WOD
Row 1000m for time
Rest 5min
21-15-9
KBS (62/35)
Ring rows
Walking lunges
Weightlifting Wednesday Feb. 25th
Strength
Back Squat 5-5-5-5-5
Weightlifting
Hang squat snatches 3-3-3-3
Power cleans 3-3-3-3
Push press 5-5-5-5
WOD 5RFT
10 SDLHP (95/65)
20 WB
15 sit-ups
Tuesday Feb. 24th
Strength
Weighted pull-ups
5-5-5-5-5
Then, work on Kip and butterfly
WOD 14:00min AMRAP
18 Box Jumps (24/20)
9 T2B
40 DU’s
Motivational Monday Feb. 23rd
Strength
EMOM 9:00am
5 DL/ 3 Burpees (275/185)
WOD
18 Thrusters (95/65)
100m Plate run (45/25)
15 Thrusters
100m Plate run
12 Thrusters
100m plate run
9 Thrusters
100m plate run
6 Thrusters
100m run
18:00min time cap
Sign up for the 2015 CrossFit Open if you have not done so already @ games.crossfit.com
Friday Feb. 20th
Strength
OHS
5-3-3-2-2-1
WOD
4 rounds of…
Row 15 calories
15 T2B
7 Power Snatches (95/65)
Then, 30 tire flips and 2 rope climbs
Cash out
4×10 bicep curls
Sign up for the CF open if u have not done so already.
Thursday Feb. 19th
WOD
“Deck of Doom”
DL
SU
SB
HRPU
This will be a class group team effort.
Weightlifting Wed. Feb. 18th
Strength
Hang clean
3-3-3-3-3
Weightlifting
Split Jerk
3-3-3-3
Clean high pull
3-3-3-3
Bent row
5-5-5-5
WOD
Row 500m
40 air squats
30 push press
20 DL
10 back ext.
400m run
Tuesday Feb. 17th
Strength
Pull-ups
EMOM 10:00min
(ME For 15sec, rest for 45sec) if you release from rig there will be 2 burpee penalty after 10:00min. Bands allowed.
WOD 14min AMRAP
40 DU’s
15 Ring Rows
18 WBSU’s (20/14)
Cashout
Work on False grip (kip, row or hold- highest progression possible)
President’s Day Feb. 16th
Class times for 2-16-15
5:30am
6:30am
5:30pm
Strength
Front Squat
8-8-8-8-8
WOD- 3 rounds of…
20 WB (20/14)
20 Hang Power Cleans (135/95)
20 HRPU’s
Run 200m
Rest 1 minute
Rest one minute after each round on a continuos running clock.
Cashout- DB OH Tricep Extensions- 3×10
Freaky Functional Friday Feb. 13th
Warm up/sprint work
Strength
Bench press
1-1-1-1-1…find new 1RM
WOD
“Fran” + “Grace”
21-15-9
Thrusters (95/65)
Pull-ups
Rest, then
30 Clean and Jerks (135/95)
