Friday 200226
CrossFit W.O.D Strength: 15:00 min Build Up To: Clean+Front Squat+Jerk (1+2+1) Metcon: For Time: 2 Rope Climbs 20 Push Ups 2 Rope Climbs 40 Sit-Ups 2 Rope Climbs 60 Air Squats 2 Rope Climbs 40 Toes To Bars 2 Rope Climbs 20 HSPU
Thursday 190226
CrossFit W.O.D Strength: 4 SuperSets: 8/8 1DB Bent Over Row @1231 00:40 Sec Weighted Straight Arm Plank. Metcon: 10 R.F.T: 6 V-Ups 6 1DB Devil's press #1x22.5/15kg 6 1DB Overhead Lunges CrossFit Endurance 10 Rounds For Time: 20x7.5m Shuttle
Wednesday 180226
CrossFit W.O.D Strength: Romanian Deadlift 6x6 @31x1 Tempo Metcon: 21-15-9 Thrusters #43/30kg Burpees Over The Bar CrossFit Strength Part A: Deadlift 5x5 Part B: 4 SuperSets: 5 weighted Pull-Ups 3/3 Turkish Get-Ups 30 Sec Weighted Hollow Hold Part C: 4 R.F.T: 10 Dual KB
Tuesday 170226
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Build Up To A Heavy Complex: Tempo Snatch Pull (5 sec on the way up) Hang Squat Snatch (1+2) Metcon: In Pairs: (IGUG) 20:00 Min AMRAP: 20 Hang Power Snatch #43/30kg 40 WallBalls #10/6kg 60 Double Unders CrossFit
Monday 160226
CrossFit W.O.D Strength: Push Press 5x5 Metcon: 02:00 min On/01:00 Min Off x 5 Rounds AMRAP: 8 Deadlifts #60/43kg 6 Front Squats 4 STOH CrossFit Endurance For Time: 200 Double Unders 100 Air Squats 50 2DB STOH #2x15/10kg Rest 03:00 Min Into:
Sunday 150226
CrossFit W.O.D Strength: Back Squats 6x3, Build Up to A @2RIR Metcon: "Helen" 3 Rounds For Time: 400m Run 21 KB swings #24/16 kg 12 Pull Ups CrossFit Strength Part A: Bench Press 6-6-5-5-4-4 Part B: 12:00 For Quality: 10 2DB Chest Flyes 5/
Saturday 140226
CrossFit W.O.D Strength: 14:00 Min Practice Toes To Bars Metcon: 18.1 Open Workout: 20:00 Min AMRAP: 8 Toes To Bars 10 1DB Hang C&J #22.5/15 14 Cals Row
Friday 130226
CrossFit W.O.D Valentines Day W.O.D! 30 Min AMRAP, IGUG, 20 Reps Of Each: V – Ups A ir Squats L eg Raises E explosive Push-Ups N o Jump Burpees T uck-Ups I nverted Row\Ring Row N o Jump burpees E xplosive Lunges S it-Ups
Thursday 120205
CrossFit W.O.D Strength: Deadlift E03:00MOMx6 Sets: 5-5-3-3-2-2 Metcon: 12:00 Min AMRAP: 30 Double Unders 10 Ring Dips 5 Deadlifts #100/70kg CrossFit Endurance 2 Rounds For Time: 1600m Run 70 KB Swings #16/12kg 35 Box Jump Overs #60/50cm
Wednesday 110226
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Build Up To 2 heavy STOH (From Rack) Metcon: For Time: 30 2DB Box Step Overs #2x22.5/15 60 Pull-Ups 30 2DB Box Step Overs CrossFit Strength Part A: Push Press 5x5 *Build Up to A @2RIR Part B: 4 Supersets:
Tuesday 100226
CrossFit W.O.D Strength: Weighted Pull-Ups 3-3-3-2-2-2 + 20-30 Sec Weighted Hollow Hold B\W Sets. Metcon: 16:00 Min EMOM: (For Max Reps) 1.)Box Jumps #60/50cm 2.)Alt. Lunges 3.) HSPU 4.) Sit-Ups CrossFit Endurance E06:00MOMx6 Alt Rounds: 24/18 Cals Row + 15 Dual DB Hang
Monday 090226
CrossFit W.O.D Strength: Back Rack Lunges 6-6-4-4-4 + 10\10 Leg Raises Over KB After Each set. Metcon: 4 Rounds For Time: 20 WallBalls #10/6kg 15 V-Ups 10 Burpees To Target CrossFit Endurance Part A: 3K Row Test 05:00 Min Rest Part B: 25:00 Min AMRAP: