WOD

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February 28, 2019

Back Squat

5-4-3-1-1-1

Suggested percentages

5 @ 70%

4 @ 75%

3 @ 80%

1 @ 84%

1 @ 87%

1 @ 90%

Between each set spend 1 min Handstand walking or Handstand practice

February 27, 2019

For Time:

10 - 1

Alternating DB Snatch 22.5/15kg

V ups

Thrusters 35/25kg

February 26, 2019

2 Rounds For Time:

Run 400m

10 Power Cleans 50/35kg

10 Chest to Bar Pull Ups

Run 400m

10 Power Snatches 50/35kg

5 Bar Muscle Ups

5 Ring Muscle Ups

February 25, 2019

Strict Press

3-3-3-2-1-1

3-6-9-12

Handstand push ups

Push Press 42.5/30kg

February 24, 2019

Open WOD 19.1

AMRAP in 15 min:

19 Wall Balls 20/14lb

19 Cal Row

Alternate WOD for people who have already completed 19.1 

AMRAP in 4 min:

5 Push Ups

10 Deadlifts 100/70kg

20 Unbroken Double Unders

Rest 1 min

AMRAP in 4 min:

5 Burpees

10 Deadlifts 100/70kg

20 Unbroken Double Unders

R...

February 22, 2019

7AM Class today due to CrossFit Kids Seminar

Team WOD (5 people)

100m Farmer's Carry

Alternating Dumbbell Snatch 22.5/15kg

Ball Slams 15/12kg

Burpee Box Jump Overs 24/20"

Rest

February 21, 2019

Mobility/stretching and/or light movement for people completing 19.1 tonight

OR

For Time:

3x

5 Strict Pull Ups

10 Push Ups

15 Squats

15 weighted abmat sit ups 20/15kg

100m run

5:30pm - heats

Open WOD 19.1

February 20, 2019

EMOM for 10 min:

Hang Squat Snatch + Squat Snatch

Tabata

Double Unders

February 19, 2019

9-6-3

Chest to bar pull ups

Front Squat 42.5/30kg

Directly into….

9-6-3

Toes to bar

Hang Squat Cleans 42.5/30kg

Directly into….

9-6-3

Bar facing burpees

Thrusters 42.5/30kg

Extra Gains

#2

DB Bench Press 3 x 10 (moderate weight)

DB Bent Over Row 3 x 10 (moderate weight)

February 18, 2019

Barbell Complex - Thruster, Push Press, Push Jerk, Split Jerk

1-1-1-1-1

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