Tuesday

Feb 28, 2017

Pre WOD Double under skill work Workout of the Day 500 double unders for time Every minute on the minute complete 3¬†front squats (BW)  


Monday

Feb 27, 2017

Pre WOD Every 2 minutes on the minute for 10 minutes 6 close grip bench press Workout of the Day 20 minutes as many rounds as possible 250 meter row 15 wall ball shots (#20/#14) 10 deadlifts (BW/.75 BW)


Friday

Feb 24, 2017

Workout of the Day CrossFit Games Open 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box


Thursday

Feb 23, 2017

Pre WOD Not for time 50 strict pullups *every break do 3 strict hand sand pushups Workout of the Day 5 rounds 2:30 20/15 calorie row AMRAP hanging power snatch (#75/#55) :30 rest


Wednesday

Feb 22, 2017

Pre WOD Bent over barbell row 5 X 5 Workout of the Day For time 50-40-30-20-10 Kettlebell swings (24kg/16kg) Abmat situps Double unders


Tuesday

Feb 21, 2017

Workout of the Day "The Bear" 5 rounds Each round is 7 cycles of... Power clean Front squat Push press/jerk Back squat Push press/jerk *Must increase weight every round *May not set bar down during each round, touch and go only   Compare to 9/17/15    


Monday

Feb 20, 2017

Pre WOD Every minute on the minute for 12 minutes 1 power clean 1 hanging squat clean Workout of the Day For time: 21-18-15-12-9-6-3 Calorie row Deadlift (#185/#125) Pushups


Friday

Feb 17, 2017

Pre WOD Front squat 5 X 5 Workout of the Day For time: 50 clean and jerks (#135/#95) Every minute on the minute do 5 toes to bar Start WOD with T2B


Thursday

Feb 16, 2017

Pre WOD Every minute on the minute for 12 minutes 3 strict press 6 ring dips 9 pushhups Workout of the Day 14 minutes as many rounds as possible 10 DB weighted box step ups (#50/#30) (24"/20") 20 DB snatches (#50/#30) 40 double unders


Wednesday

Feb 15, 2017

Pre WOD 1/2 kneeling botttoms up kettlebell press 5 X 10 (5R/5L) Workout of the Day 6 rounds 1:00 row for max calories 1:00 AMRAP KB swings (24kg/16kg) 1:00 AMRAP burpees 1:00 rest