Monday 020226

CrossFit W.O.D Strength: 14:00 Min Build Up To: 3 Tng Clusters Metcon: E02:30MOM x 5 Sets: 15/12 Cals Row 10 1DB Alt. Devil's Press #1x22.5/15kg CrossFit Endurance 03:00 Min Amrap\01:00 Min Rest x 2 Alternating Rounds: 15 WallBall

Sunday 010226

CrossFit W.O.D Strength: Barbell Z-Press 8-8-6-6-6 +30 Sec Side Plank\Side B\W Sets Metcon: For Time: 200M 2KB farmer's Carry #2x42/16kg 75 sit Ups 150 Air Squats 75 sit ups 200m 2KB farmer's Carry CrossFit Strength Part A: 5x6 Tempo Pendlay Rows

Saturday 310126

CrossFit W.O.D Skill: 14:00 Min Double Unders Practice Strength: Open Workout No' 2: 24.2 20:00 Min AMRAP: 300m row 10 Deadlifts #83/56kg 50 Double Unders

Friday 300126

CrossFit W.O.D Strength: On A 15:00 Min running Clock Build Up For A Heavy: 2 Power Cleans+2 Push Jerks Metcon: 5 Rounds For Time: 10 Toes To Bars 15 Alt. DB Hang Clean&Jerk #1x22.5/15kg 20 Wallball Shots #10\6kg WeightLifting Part 1:

Thursday 290112

Crossfit W.O.D Strength: Strict Press 10-8-8-6-6 Metcon: 20:00 Min AMRAP: 400m Run 20 Plate GTOH #20/15kg 10 Alt. Plate Over-Head Lunges CrossFit Endurance E05:00MOMx6 Rounds: 30/24 Cals Row 12 Dual DB Hang Clean And Jerk #2x15/10 24 Dual DB Front Rack Squats

Wednesday 280126

CrossFit W.O.D Strength: Sumo Deadlift 5X5 Metcon: 10:00 Min AMRAP: 3-6-9-12.. ETC. Hang Power Snatch #43/30 Lateral Burpees over the bar CrossFit Strength Part A: Back Squats 5x5 Part B: 4 Supersets: 8\8 1DB 2 Point Row + 12-16 Plank Drag-Throughs Part C: 15-12-9 2DB Box

Tuesday 270126

CrossFit W.O.D Strength: E02:00MOMx8 Sets: Build Up To a Heavy Complex of: 1 Snatch Pull 1 Hang Snatch (Any Version) 1 OverHead Squat Metcon: For Time: 50 Air Squats 30 Burpee Box Jump overs #60/50cm 30 T2B's 50 Air Squats 30 Box Jumps 20

Monday 260126

CrossFit W.O.D Strength: Weighted Chin Ups 3-3-2-2-1-1 * 30 sec Weighted Wall SIt in B\W Sets Metcon: 03:00 Min AMRAP\01:00 Min Rest x 4 Rounds: 15\12 Cals Row or 12\9 Cals Bike 10 Dual KB STOH #2x24/16 12 Dual KB Front Rack

Sunday 250126

CrossFit W.O.D Stregnth: Tempo Front Squats 3-3-3-2-2-2 @32X1 Tempo Metcon: 16:00 Min EMOM for Max Reps: 1.) Double Unders 2.) KB Swings #24/16kg 3.) Cals Row\Bike 4.) Rest CrossFit Strength Part A: Close Grip Bench Press 5x6 *Build Up to a @2RIR +8\8 Single

Saturday 240126

CrossFit W.O.D Skill: 12:00 Min Practice HS Walk Metcon: CrossFit Open 21.2 For time: 10 DB Snatch #1x22.5/15kg 15 Burpee Box Jump Overs #60/50cm 20 DB Snatch 15 Burpee Box Jump Overs 30 DB Snatch 15 Burpee Box Jump Overs 40 DB Snatch

Friday 230126

CrossFit W.O.D Strength: Good Morning 10-10-8-8-8 Metcon: For Time: 15-12-9-6-3 Cals Row Thrusters #43/30kg Weightlifting Part 1: 5 sets: 2 Drop Snatch 45-55% Part 2: Tempo Snatch Snatch 5 x 1+1 60-75 % 7 x 0+ 1 80-100% Part 3: Clean first Pull TnG Clean Jerk 6

Thursday 220126

CrossFit W.O.D Strength: Weighted Dips 5x3 In B\W Sets: 6\6 1DB Bent-Over Rows @1231 Tempo Metcon: 4 Rounds For Time: 2 Rope Climbs 12 KB Swings #32/24kg 24 KB Goblet Squats CrossFit Endurance 8 Rounds For Time: 12\9 Cals Bike\15\12 Cals Row