Tuesday 2/12

Wod

For Time

50 double under — 100 singles

20’ handstand walk — reverse bear crawl

50 sit up

20’ handstand walk — reverse bear crawl

40 double under — 80 singles

20’ handstand walk — reverse bear crawl

40 sit up 

20’ handstand walk — reverse bear crawl

30 double under — 60 singles 

20’ handstand walk — reverse bear crawl

30 sit up

20’ handstand walk — reverse bear crawl

20 double under — 40 singles

20’ handstand walk — reverse bear crawl

20 sit up

20’ handstand walk — reverse bear crawl

10 double under — 20 singles

20’ handstand walk — reverse bear crawl

10 sit up

20’ handstand walk — reverse bear crawl

Monday 2/11

Wod - Option A

Amrap 15

200m shuttle run

30 dumbbell hang clean and jerk 50/35

6 muscle up

Wod - Option B

Amrap 15

200m shuttle run

30 dumbbell hang clean and jerk

6 burpee pull up

Upcoming Events

Wednesday - NorBeau Barbell at 6:30

Saturday - Swolemate Showdown at CrossFit Mid County

The Open is coming!! Get registered!!

Friday 2/8

Wod - Alternate rounds with a partner

10 RFT 

200m run

10 box jump 24/20

10 HSPU

Box jumps - No Rebounding today, jump up and step down.  We can also do step ups if needed.

Scale the HSPU to regular push ups or scale back the number of reps or we can use a box.  Don't get too used to using an abmat because we need to be working full range of motion.  Box or Pike HSPU is a really good sub.  

This WOD is done with a partner or resting 1:1.  Everyone will do a full 10 rounds, you will alternate completed rounds with partner or if you are solo you will do a round and then rest the amount of time it took you to complete that round.

Thursday 2/7

“Open 13.4”

Amrap 7

3,6,9,12,15...

Clean and Jerk 135/95

T2B

Rest 5 min

Repeat

Scale back the weight as needed to stay moving.  We will sub hanging knee raises for T2B if needed.  Test your ability to recover and see how close you can come to your first score on round 2!!

Wednesday 2/6

Tuesday 2/5

Wod

6 rounds

2 min rest between rounds

Amrap 2

15/12 row cal

12 burpee

Max double under

Monday 2/4

Strength 

Back squat 5 x 5

Wod

Amrap 12

5 strict pull ups

10 push ups

15 squats