02/27/2019

Strength/Skill

Strict Press
4 Rounds @ 1:30
5-4-3-2
Add weight per round

WOD

Assault Bike
15 cal/12 cal- 12 cal/9 cal- 9 cal/6 cal
Deficit HSPU
12-9-6
(two 45’s per side/one 45 per side)

 

 

 

02/26/2019

Strength/Skill

Deadlift
4 Rounds @ 3:00
A1. 12 rep Deadlifts
A2. 5/leg DB/KB Step-up-step down (20″ box) (35/20) OR AHAP

WOD
AMRAP 15
February’s AOTM: Tony Tedesco
“Freestyle Frenzy“
12 KBS (55/35)
10 Box Jumps (20/18)
8 T2B
6 Deadlifts (175/115)
4 Cleans
2 MU’s

02/25/2019

Strength/Skill

EMOM 16
3 Snatch Balance

Add weight per round
2 min rest
EMOM 7
3 OHS @ 70-80%

WOD

“FRAN”
21-15-9
Thrusters (95/65)
Pull-ups
Time cap – 12 min

02/22/2019

Strength/Skill

TBA

CrossFit Open 19.1
Complete as many rounds as possible in 15 minutes
19 Wall ball shots
19 cal Row
RX-20(M)/14(F), Scaled-14(M)/10(F)

 

02/21/2019

Strength/Skill

EMOM 14
Odd- 2 reps Back Squat 70-80%
Even-5 reps/leg Reverse Lunge (35/20 or AHAP per hand)

WOD

EMOM Until reps are Completed
Odd- 15/12 Cal Row
Even- Barbell Reps
30 S2OH (115/75)
20 Front Rack Lunges
10 Power Snatches
Time cap: 20 min
Post
:Time

02/20/2019

Strength/Skill

Bench Press 3×5
3 Rounds @ 2:30
A1. 5 reps Bench Press

Add weight/round
A2. 30 sec Hollow Hold

WOD

For Time
10-9-8-7-6-5-4-3-2-1
Bench Press (135/95)
1-2-3-4-5-6-7-8-9-10
Ring Rows (Rx straps must be vertical)
RX+
155/105
Pull-ups
Time cap: 20 min

02/19/2019

Strength/Skill

Complex
5 rounds @ 2:00
2 Power Cleans+2 Front Squats+2 S2OH
Add weight/round

WOD

AMRAP 15
10 Thrusters (95/65)
10 Toes to Bar
40 Double Unders

Post: Rounds + Reps

02/18/2019

Strength/Skill

For Time
2000m Row

WOD

TABATA 1
A. Russian KBS (55/35)
30-20-10
B. DUs/SUs x3
REST 1 minute
TABATA 2
A. Row 250m-200m-150m
B. Burpees
REST 1 minute
TABATA 3
A. Cal Bike 16/14-12/10-10/8
B. MB Russian Twists (20/14)