02/26/2020

Strength/Skill

Back Squat for load
#1: 5 reps
#2: 5 reps

Bench Press for load
#1: 5 reps
#2: 5 reps
#3: 5 reps

AMRAP 15

20 Ring Row
30 yd Bear Crawl
20 Slamball sit-ups (25/15)
30 Push-ups
20 Pistols
30 yd Suitcase carry (15y R, 15y L, w/ 70/55 KB)

02/24/2020

Strength

Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

WOD

AMRAP 12

10 Toes through rings
10 Double Unders
10 Abmat sit-ups
Add 2 reps per exercise per round

02/22/2020

9:00 AM Class 

Memorial WOD

“Victoria”

5 RFT
10 Thrusters (95/65)
14 Box Jumps (24″/20″)
12 Burpees
27 KBS (55/35)
time cap set by coach

Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting (Newtown, CT, USA) on December 14, 2012. She was a CrossFitter.

The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27.

10:30 AM Barbell Club

Jerk Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Clean Pull for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

1 set=
Power clean + jerk
S/P (athletes choice) below the knee clean + jerk
Squat above the knee clean + jerk

02/21/2020

Strength/Skill

Bench Press for load
#1: 5 reps

Back Squat for load
#1: 5 reps

Deadlift for load
#1: 5 reps

WOD

“Durante Core”

5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold

1-minute Rest

02/20/2020

Strength/Skill

Power Snatch for load
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

WOD

AMRAP 15

Cash in: 150 DU

9 Snatches (95/65)
1 Rope climbs
15 Snatches (95/65)
2 Rope climbs
21 Snatches (95/65)
3 Rope climbs

Continue the rep scheme until time elapses

02/19/2020

Strength/Skill

E2MOM 10

With a partner, flip-flop barbells
5 FS (135/95) 5 OHP (95/65)

WOD

Shoulder Press for load
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Front Squat for load
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Hyper Heroes WOD

“Destry”

For time
21-15-9
Handstand pushups
T2B
Athletes will complete 2 bar MUs after each progressed round
(21-21-2, 15-15-2, 9-9-2)

02/18/2020

Strength/Skill

Deadlift for load
#1: 5 reps
#2: 5 reps
#3: 5 reps

WOD

AMRAP 20

2 Rounds
10 Med ball cleans (20/14)
10 Wall ball shots
2 Rounds
15 yd Walking lunges
15 yd Sled push (90/45)
2 Rounds
5 Hang power clean (95/65)
5 Shoulder rows

02/17/2020

Strength/Skill

Back Squat for load
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Bench Press for load
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

WOD (Optional)

For Time
Row 500 m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups