Clik here to view.
Thursday, February 1, 2018
180201: “Freezer Burn” 30-25-20-15-10 Calorie Bike Russian Kettlebell Swings (70/53) *10 Meter Shuttle Sprints NOTE: * 1 x 10m = 1 rep
View ArticleClik here to view.
Friday, February 2, 2018
180202: Deadlift 12 Minutes to find 5RM –then– “Thriller” AMRAP 14: 80 Double Unders 20 Deadlifts (225/155) 10 HSPU
View ArticleClik here to view.
Saturday, February 3, 2018
180203: “Any Minute” Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (95/65) Station 3 – Max Calorie Bike Station 4 – Rest
View ArticleClik here to view.
Sunday, February 4, 2018
180204: “Coffland” Hang from a pull-up bar for 6 minutes* NOTE: *Each time you drop from the bar, perform: 800 meter run 30 push-ups
View ArticleClik here to view.
Monday, February 5, 2018
180205: “30 Rack” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Hang Power Cleans (115/80) 30 Deadlifts (115/80) 30...
View ArticleClik here to view.
Tuesday, February 6, 2018
CrossFit is NOT a cult. No, really we’re not. 180206: -Giant Set- A1. Banded Low Row x20 A2. Single Arm DB rows x12 /side A3. Barbell Bent Over Row x8 -then– “J.T.” 21-15-9 reps of: Handstand push-ups...
View ArticleClik here to view.
Wednesday, February 7, 2018
180207: 3-Position Power Snatch (Top Down) EMOM x7. Build to Heavy for Complex. –then– “Power Wheels” AMRAP 3: 15/12 Calorie Bike 12 Power Snatches (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie Bike 8...
View ArticleClik here to view.
Thursday, February 8, 2018
180208: “Curve Ball” For Time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans (20/14) 80 Double Unders 40 Abmat Sit-ups 20 Med-ball Squat Cleans (20/14) 60 Double Unders 30 Abmat Sit-ups...
View ArticleClik here to view.
Friday, February 9, 2018
180209: “Buddy-Buddy” Teams of 3: AMRAP 20: 50 Strict Pull-Ups 75 Bench Press (135/95) 100/70 Calorie Bike
View ArticleClik here to view.
Saturday, February 10, 2018
180210: “Hard Pass” Teams of 3 AMRAP 25: 100/70 Calorie Row 100 Deadlifts (135/95) 80/60 Calorie Row 80 Hang Power Cleans (135/95) 60/45 Calorie Row 60 Front Squats (135/95) 40/30 Calorie Row 40 Push...
View ArticleClik here to view.
Sunday, February 11, 2018
180211: “Boat Race” 3 Rounds for time of: Row 500 meters Run 400 meters NOTE: Rest 3 minutes between rounds. -then– Optional Finisher: 3-5 sets 45 second L-sit hold 25 banded good mornings 3 wall walks
View ArticleClik here to view.
Monday, February 12, 2018
180212: Front Squat 5×1. Every :90. Build to heavy Single. –then– “Guts and Glory” 21 – 15 – 9 Calorie Bike Thrusters (95/65) 15 – 12 – 9 Calorie Row Hang Squat Cleans (95/65) 12 – 9 – 6 Burpees Over...
View ArticleClik here to view.
Tuesday, February 13, 2018
180213: “Tri Sprint Intervals” 5 Rounds of: AMRAP 4: 30/20 Calorie Row 30/20 Calorie Bike AMRAP 10 Meter Shuttles NOTE: Rest 4 minutes between rounds — 630 Skills: Wildcard
View ArticleClik here to view.
Wednesday, February 14, 2018
180214: Snatch EMOM x10. Hang Power Snatch x2 –then- “Down Under” AMRAP 10: 16 DB alternating Snatches (50/35) 30 Double Unders — 630 Yoga with Bee
View ArticleClik here to view.
Thursday, February 15, 2018
180215: “Side-Kick” Teams of 2: AMRAP 18 3 Box Jump Overs, 3 Wallballs, 3 calorie row 6 Box Jump Overs, 6 Wallballs, 6 calorie row 9 Box Jump Overs, 9 Wallballs, 9 calorie row ….. NOTE: Box Jump Overs...
View ArticleClik here to view.
Friday, February 16, 2018
180216: “Marston” AMRAP 20: 1 Deadlift (315/205)* 10 Toes to Bar 15 Barbell Facing Burpees NOTE: *“Marston” as written is 405/285. To preserve the stimulus of the workout, we are looking for a heavy...
View ArticleClik here to view.
Saturday, February 17, 2018
180217: “Ride or Die” Teams of 3 AMRAP 25: 300/200 Calorie Bike 120 Pull-ups 60 Power Clean and Jerks (75/55) 50 Power Clean and Jerks (95/65) 40 Power Clean and Jerks (105/75) 30 Power Clean and...
View ArticleClik here to view.
Sunday, February 18, 2018
180218: 2 Rounds for time: 1 mile run 100 sit-ups –then– 4 sets: 1 min side plank each side 15 v-ups
View ArticleClik here to view.
Monday, February 19, 2018
180219: Back Squat 4×5. Every 2:00. Build to ~70-80%. –then– “Doctor’s Orders” 3 Rounds: 50 Air Squats 35 Pushups 20/15 Calorie Row
View ArticleClik here to view.
Tuesday, February 20, 2018
180220: “Handlebars” 4 Rounds: 30/24 Calorie Bike 15 Toes to Bar 7 Power Clean and Jerks (155/105) — 630 Skills: Press/Push Press/Push Jerk -then- Tabata Mashup: Press & Ring Row
View Article