Tuesday February 19

Tuesday February 19

“Top Heavy”

AMRAP 18:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups

 

Open/Performance – as written

Fitness – 135/95, push-ups, 8 strict pull-ups

 

Recovery

Every 3min for 12min

50 ft Sled Push + 50 ft Sled Pull AHAP

 

Episode 3: The Open with Mel

Episode 3: The Open with Mel

Carl talks to Mel about the upcoming CrossFit Open, and her experience in the open last year while on deployment. This is the time of the year that we “want you to get comfortable with being uncomfortable.” If you have any questions about the open, please ask a coach!

 

Monday February 18

Monday February 18

“Shut Down”

On the 4:00 x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10 Meter Shuttles

 

Score is Slowest Round

 

Open/Performance – as written

Fitness – 35/20

 

Recovery

3 Rounds NOT for time:

1mi Bike (Easy)

10 Single Arm DB Row

1 Wall Climb

Saturday February 16

Saturday February 16

Team Eva

Teams of 2

Share work as you’d like

5 rounds for time of:
800m Run/Row (or 50/35 cal bike)
30 Kettlebell Swing (70/53)
30 pull-ups

CrossFit is well known for it’s community support. One of the ORIGINAL Ladies of Crossfit, Eva Twardokens, was featured in the “The Nasty Girls WOD” and the workout “Eva” is named after was recently badly injured in a plane crash, she survived but will have a long road to recovery.

Aside from her accomplishments in CrossFit, Eva is a two time Olympic Alpine Skier and avid surfer, and is someone who positively impacts the lives of those around her.

This Saturday, sweat with us in support of her recovery by completing the workout “Eva” in her honor. A GoFundMe page has been set up by her friends and family, and even though you may not know her directly, participating, supporting and maybe donating to someone in the CrossFit community who finds themselves in need.

Friday February 15

Friday February 15

“Twenty Something”

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Open- as written
Performance- 75/55, 20″
Fitness- 65/45, 20″, knees to chest

Recovery 
2 rounds
100ft sled push AHAP
10 v ups
10 super mans

Thursday February 14

Thursday February 14

“Crop Top”
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups

Open- as written
Performance- push ups
Fitness- 16/10, DB strict press

Recovery
2 rounds not for time
1 min bike
1 min each side chest stretch
1 min each side sampson/couch stretch

Wednesday February 13

Wednesday February 13

“Soul Cycle”

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (155/105)

21/15 Calorie Assault Bike

–Rest 5 Minutes–

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (135/95)

21/15 Calorie Assault Bike

–Rest 5 Minutes–

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (115/85)

21/15 Calorie Assault Bike

Open/Performance – as written

Fitness – 135/95 – 115/75 – 95/65 Reg. Burpees

Recovery

Wall Climbs or Strict Handstand Push Ups

5-4-3-2-1

Abmats or Toes to Bar (Strict or Kipping)

15-12-9-6-3

Tuesday February 12

Tuesday February 12

“Dubble Bubble”

AMRAP 15:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups

Open/Performance – as written

Fitness – 10 Kipping Pull Ups or 5 Strict Pull Ups

Monday February 11

Monday February 11

Strength

Front Squat

Build to a heavy single

W.O.D

“Funny Bone”

21-15-9

Kettlebell swings (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

**15 min time cap

Open/performance – as written

Fitness 53/35, 115/75

 

Recovery

Double KB Overhead walk (100ft)

Hang from pull ups bar (15-30sec)

Standing quad stretch (1 min per side)

  • Repeat 3x
Saturday February 9

Saturday February 9

In Teams of 2

AMRAP 20:

75 Wallballs (20/14)

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps (24/20)

 

Open/Performance/Fitness

Free Session – Box Step Ups