Thursday Feb. 12th
Strength
Back Squat
2×5 @ 50-60%
5 @ 75%
3 @ 85%
1+ 95%
WOD
5 rounds of
5 Snatches (95/65)
8 T2B
Then 50 KBS (62/35)
Cashout- 40 back ext. + 100DU
Wednesday Feb. 11th
Skill
Will be done after benchmark WOD.
Work on DU’s, handstands, pull-ups, or snatch.
Benchmark WOD
Row 500m
20 sit-ups
20 Pull-ups
20 DL (225/135)
20 Burpees
20 air squats
Run 400m
Tuesday Feb. 10th
Strength
OHS
5-5-5-5-5 (no failures)
WOD
Run 400m, then 5 rounds of
5 S2OH (165/105)
8 Burpees over Bar
15 Box Jumps
Then, run 400m to finish.
Motivational Monday Feb. 9th
Strength
Cleans
2×5 @ warm up
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
5min AMRAP
10 DL (225/135)
40 DU’s
15 Sit-ups
Rest 1min
Repeat.
Cashout- 50 ring rows
Friday Feb. 6th
Strength
Bench
5-5-5-3-1
WOD
4 rounds of
10 C2B
5 HSPU’s
200m slam ball run
Then finish w/ 25 T2B
Thursday Feb. 5th
Strength
EMOM 10:00min
3 Front Squat (185/95)
WOD
3- 5min AMRAP’s, rest 1min
(Complete as many rounds as possible in 5min, rest 1min, start where you left off)
30 WB
30 Box Jumps (24/20)
30 S2OH (115/75)
30 Ring Rows
30 cal row
2 rope climbs
Wednesday Feb. 4th
Strength
DL
5 @ warm up (2x)
3 @ 80%
3 @ 85%
3+ @ 90%
WOD
5 RFT
3 Hang Snatches (95/65)
6 OHS (95/65)
15 WBSU (20/14)
Cash out
Broad jump- maximal effort
Tuesday Feb. 3rd
Skill
Double Unders
WOD
“Helen”
3RFT of
Run 400 meters
21 KBS (54/35)
12 Pull-ups
Cash out
Row 750m for time
Motivational Monday Feb. 2nd
Group warm up
Strength
Back Squat
3-3-3-3-3
Working off percentages
WOD
CrossFit Open WORKOUT 14.5
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees
Functional Friday Jan. 30th
Warm up- Kickball
Strength
Front Squats
3-3-3-3-3
WOD 4RFT
16 Walking OH Plate Lunges (45/25)
14 Slam Balls (20/10)
12 Pull-ups
Cash out- 100 bicep curls
