180220

Posted

Partner WOD:  AMRAP25
400m Run
Hang Power Clean (135/95)

Partner A Runs
Partner B Does HPC
**Score is total HPC**

180219

Posted

EMOM12
Even – 10 T2B
Odd – 15 Wallballs (20/14)

Open 13.2
WOD:  AMRAP10
5 Shoulder To Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

180218

Posted

Partner WOD:  AMRAP30
DICE OF DEATH
1 = 10 Push Ups
2 = 10 Ring Rows
3 = 500m Row
4 = 10 Air Squats
5 = 10 Sit Ups
6 = Give 10 Burpees
Roll the dice complete the exercise per number
IF YOU ROLL A 6 you get to give another team 10 burpees
you rest until the team completes those burpees.

180217

Posted

8 am CrossFit Class
EMOM10
Even – 150m Row
Odd – 15 Wallballs (20/14)
—–REST 2——-
AMRAP8
10 Cal Row
5 Cleans (135/95)
——-Rest 2——
3RFT
250 Row
6 Power Cleans (135/95)
6 Bar Facing Burpees

9 am Lifting
EMOM5 @ 45% 1RM Snatch
-1 Pausing Snatch Grip Deadlift (3 Position)
     2″ off the floor
      knee
      pockets
-3 Hang Snatch High Pulls (Heels Down)
** FOCUS ON POSITIONING**

EMOM6
2 Power Snatch + 2 OVHD Squat
1 – 50% 4- 60%
2 – 55% 5 – 65%
3 – 60% 6 – 70%
——REST 1 MIN—–
EMOM3
2 Snatch
1 – 70%
2 – 75%
3 – 80%
——–REST 1 MIN——
EMOM3
1 Snatch
1 – 80%
1 – 85%
1 – 90%

**ONLY INCREASING WEIGHT IF FORM IS GOOD**

180216

Posted

WOD:
AMRAP5
100 Double Under Buy in
12 Front Squats (95/65)
4 Burpee Box Over (24/20)
—-Rest 5—–
AMRAP5
100 Double Under Buy in
8 Front Squats (115/80)
4 Burpee Box Overs
——Rest 5——
AMRAP5
100 Double Under Buy in
4 Front Squats (135/95)
4 Burpee Box Overs

180215

Posted

Strength:  Power Snatch
15 Min build to Heavy Single

WOD:  3RFT
5 Power Snatch (135/95)
20 ABMat Sit-ups
40 Double Unders

Happy Valentine’s Day

Posted

Partner WOD:  It’s a threesome

Angie
100 Pull-up, 100 Push-ups, 100 Sit-ups, 100 Squats
Karen
150 Wallballs (20/14)
Grace
30 Clean & Jerks (135/95)
* Must do all movements in order before moving on
one works, one rest, split how you like!