Happy February!
Beginning next week, we will be removing the 7pm class and adding a 5pm class. Day of the week TBD.
6:00am, 6:00pm, 7:00pm
Strength:
deloading bench press ending with max rep out
WOD:
8 Deadlifts (185/135)
8 box jumps
8 ball slams
8 rounds
8:30am
Strength:
overhead squat 1-1-1-1
*we are taking a break this Sunday from the CrossFit Open workouts due to the combination of movements we’ve done in the past few days. We’ll pick this up again beginning a week from today.
WOD:
20 Russian kettlebell swings
30 toe touch (1 count)
40 double unders
4 rounds
8:00am, 9:00am level 1
Fight Gone Bad in teams of 3
1:00 SDLHP (75/55)
1:00 push press
1:00 wall ball shots
1:00 row
1:00 box jumps
1:00 rest
3 rounds
6:00am, 7:00am, 5:30pm, 7:45 team training
strength:
power clean 1-1-1-1
WOD:
21-15-9
hang power snatch (95/65)
pull-ups
-rest-
Tabata abs
6:00am, 6:00pm
10:00 Hip flexor series
WOD:
10 broad jumps
20 shoulder taps
10 kb sumo DL high pulls
20 crossovers or 40 singles
15:00 AMRAP
15:00 mobility
6:00am, 6:00pm, 7:00pm team training
Strength:
back squat 1-1-1-1
WOD:
1-2-3-4-5-6-7-8-9-10 of
thrusters (85/55) and
candlesticks
with 10 reverse crunch following every round
For time
6:00am, 6:00pm
“Filthy Fifty”
50 box jumps
50 jumping pull-ups
50 kettle bell swings
50 walking lunges
50 knees to elbows
50 push press 45/35
50 back extensions
50 wall ball shots
50 burpees
50 double unders
Mobility
6:00am, 6:00pm, 7:00pm
strength:
bench press 1-1-1-1
WOD:
5 handstand push-ups
10 ball slams
15 jump squats
5 rounds
8:00am
partner ball heaves and sit-ups (100/40)
Partner WOD:
1:00 amrap each of:
G2OH with plate (25/15)
lateral lunges, 2 count
russian twists 2 count
barbell curls (45/35)
burpees
rest
4 rounds
6:00am, 7:00am, 5:30pm
Strength:
power clean 3-3-3-3
WOD:
10 clean and jerks
25 box jumps
8 clean and jerks
25 wall ball shots
6 clean and jerks
25 back extensions
4 clean and jerks
25 box dips
2 clean and jerks
25 starfish