Monthly Archives: February 2019

Monday, February 18th

Tomorrow will be Open Gym only from 9am - 12noon. WOD: 5 rounds for Time 30 Air Squats 15 Lateral Bar Burpees 1 Round of DT* 115/105 Strength: EMOM 10 1 - 5-10 Chest to Bar Pull-Ups 2 - 5 - 10 Handstand Push ups (narrow hand distance) * 1 round of DT consists of: 12 Deadlifts 9 Hang Power Clean 6 Shoulder to Overhead...
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Sunday, February 17th

Strength: Clean Complex 6 sets of 1 Power Clean + 1 Squat Clean + 1 Thruster + 1 STOH WOD: 2 Rounds 20 Hang Power Clean 95/65 30 Wall Ball 20/14 60 Double Unders After last round immediately perform 30 STOH....
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Saturday, February 16th

In teams of 3: One working at a time 25M Amrap 70/50 Cal row 70 Box jumps 24/20 70 Power Snatch 45/35  60/40 Cal row 60 Box jumps 60 Power snatch 75/55 50/35 Cal row 50 Box jumps 50 Power snatch 95/65 40/30 Cal row 40 Box jumps 40 Power snatch 115/85 30/20 Cal row 20 Box jumps Max reps Power Snatch 135/95 The power snatch weight goes up every round, however...
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Friday, February 15th

Bring a Friend Day 3! You know the drill! Strength: Push Jerk 3-3-3-3-3 Class WOD: 10m AMRAP 10 Goblet Walking Lunges 70/53 10 Push Press 135/95 10 Broad Jumps 6/4' 10 Situps Bring a Friend WOD : 10m AMRAP 10 Walking Lunges 10 Push Press 10 Broad Jumps 4' 10 Situps Bring A Friend Partner WOD: 10m Amrap 60 Box Jumps 60 KB Swings 60 Push Ups 60 Walking Lunges 60 Med Ball...
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