Thursday 3/1

“Bring a Friend Day”

Wod

Emom x 15

15/12 cal row

20 air squat

12 hang power snatch 75/55

Wednesday 2/28

Wod

4 RFT

200m run

15 Target burpee

15 wall ball 20/14

Rest 1 min

Tuesday 2/27

Strength

Front Squat 

5 x 2 climbing

Wod

4 rounds (15min cap)

9 front squats 185/135

15 hspu

21 chest to bar pull ups

Scale the hspu to regular push ups if needed.

If you are not great at these movements but can do them, scale the number back and get in some good work!

Monday 2/26

Wod

18.1 Redo

Or 

Amrap 20 

400m run

20 kbs 53/35

20 sit ups

**REMINDER**

You have to go to the CrossFit Games site, same place you registered, and submit your scores by 6:59pm on Monday night.  After you submit, I will go and validate your scores and then you will see them in the leaderboard.  If you forget to submit, your score WILL NOT count for your teams total scoring this week.  

Also, this is the one time of year where we will allow you to redo workouts to try and get the best possible score you can.  If you would like to redo on Monday, please understand that’s it’s a 20 min workout and I will not be able to get everyone judged within the hour long class period.  Some people will have to stay after class a little in order to get the workout judged!!  BUT we will make it happen!! Good luck people!!

Friday 2/23

Thursday 2/22

Wod

Emom x 18

Even: 10 - 20 cal row

Odd: 5 -10 clean & jerk 75/55

Pick a number in the this range and maintain it for each interval.

Build a workout, alternating movement emom and log what you complete

We are watching the 18.1 announcement tonight at 7:00!!

Wednesday 2/21

Partner WOD

Amrap 15

10 wall ball 20/14

10 burpee box jump over 24/20

Alternate each completed movement. Partner 1 wall balls, then partner 2 wall balls etc

Tuesday 2/20

4 rounds

Amrap 2

5 push ups

10 t2b

15 air squats

Rest 1 min

Amrap 2

15 kbs

30 double unders

Rest 1 min

-We will watch the live announcement of Open 18.1 in the lobby at 7:00pm Thursday night

-Friday Night Lights starts at 6:00pm, come join in the fun. If you are signed up for the Open try and workout during this time, we will have plenty of judges available. The workout will be programmed during class on Friday and if you need to be judged during one of the class times that will be fine too, we can make it happen.  Redos will be available on Monday’s!!

Friday 2/15

“Weightlifting....Friday”

Emom x 8

5 tng power clean

Rest 2 min

Emom x 8

3 tng power clean

Rest 2 min

Every 30 sec x 8 min

1 power clean

Thursday 2/14

Bring a Friend Day

2 RFT

800m run

60 wallball 30/20

60 sit up

Wednesday 2/14

Wod

4 RFT

20 dumbbell Snatch 50/35

10 burpee over the dumbbell

Tuesday 2/13

Amrap 20

20 thruster 95/65

20 t2b

20 overhead squats 95/65

20 plate box step ups 45/35

20 hang power cleans

We will perform this workout as 2 min on and 1 min off

So the workout will be 30 min long with 20 min of work and 10 min of built in rest.

Monday 2/12

Strength

Deadlift 4 x 4

Wod

Amrap 15

6 deadlift 155/105

12 hspu or push up (your choice)

24 double under

Friday 2/9

Amrap 30

Row 500m

Run 400m

This can be done individual or partner. If partner then split the row 250/250 and run 200/200

Thursday 2/8

Wod

4 RFT 

15 devils press 50/35

20 box jumps 24/20

Wednesday 2/7

Strength

4 sets

4 Front squat + 3 back squat

Wod

Tabata Core Work

Abmat sit up

V up

Superman

Tuesday 2/6

Wod

“Open 14.4”

60 cal row

50 T2B

40 wall balls 20/14

30 cleans 135/95

20 muscle ups

Monday 2/5

Wod

“Cindy”

Amrap 20

5 pull ups

10 push ups

15 air squats

Friday 2/2

Strength

Find a heavy set of the following complex

1 squat clean + 2 front squat + 1 Jerk 

Wod

Amrap 9

3-6-9-12...

Power clean 155/105

With 30 Double Under after each set