Strength Push Jerk Heavy 3 W.O.D “Squeeky Wheel” AMRAP 15: 60 Double Unders 20/15 Calorie Assault Bike 10 Push Jerks (165/110) Open/Performance – as written Fitness – 135/95, 30 double unders Scaled – 120 singles Recovery 2k Row – every 500m calf stretch as long as you need it!
18Feb
Tuesday February 19Tuesday 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
18Feb
Episode 3: The Open with MelEpisode 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!
17Feb
Monday February 18Monday 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
15Feb
Saturday February 16Saturday 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 …
14Feb
Friday February 15Friday February 15
“Twenty Something” AMRAP 20:30 Overhead Squats (95/65)30 Box Jumps (24/20)30 Toes to Bar30/21 Calorie Row Open- as writtenPerformance- 75/55, 20″Fitness- 65/45, 20″, knees to chest Recovery 2 rounds100ft sled push AHAP10 v ups10 super mans
13Feb
Thursday February 14Thursday February 14
“Crop Top”5 Rounds:21 Wallballs (20/14)200′ Farmers Carry (53’s/35’s)9 Strict Handstand Push-ups Open- as writtenPerformance- push upsFitness- 16/10, DB strict press Recovery2 rounds not for time1 min bike1 min each side chest stretch1 min each side sampson/couch stretch
12Feb
Wednesday February 13Wednesday 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 …
11Feb
Tuesday February 12Tuesday 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
10Feb
Monday February 11Monday 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
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