Saturday 200222
POSTED DATE: SATURDAY, FEBRUARY 22ND 2020
NEWS
CrossFit
WOD: “Dumb Luck”
Teams of 2:
RX – FITNESS – SWEAT
Buy-In: 120/84 Calorie Bike
then…
10 Rounds:
10 Alternating Dumbbell Power Snatches (50/35) (35/25) (25/15)
10 Single Dumbbell Box Step-ups
100’ Bear Crawl (if you can handstand walk = 50’ handstand walk)
**each partner completes a full round then switch
then…
Cash-Out: 120/84 Calorie Bike
Friday 200221
POSTED DATE: FRIDAY, FEBRUARY 21ST 2020
NEWS
CrossFit
Strength: Snatch Complex
15 mintues to Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
WOD: “Paw Patrol”
RX+
AMRAP 15
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)
RX
AMRAP 15:
60 Double Unders
20 Toes to Bar
5 Hang Power Snatches (115/85)
5 Overhead Squats (115/85)
Fitness
AMRAP 15:
80 Single Unders
20 Feet as high as possible
5 Hang Power Snatches (95/65)
5 Overhead Squats (95/65)
SWEAT
AMRAP 15:
80 Single Unders
20 Hanging Knee Raises or V-Ups
5 Hang Power Snatches
5 Overhead Squats
MOfit
WOD: “Paw Patrol”
AMRAP 15:
80 Single Unders
20 Hanging Knee Raises or V-Ups
10 Snatches (DB or BB)
20 Walking Lunge Steps
80 Mtn Climbers
Wednesday 200226
POSTED DATE: FRIDAY, FEBRUARY 21ST 2020
NEWS
Thursday 200220
POSTED DATE: THURSDAY, FEBRUARY 20TH 2020
NEWS
CrossFit
WOD: “Old MacDonald“
RX – FITNESS – SWEAT
Teams of 2
AMRAP 20:
Max Calorie Bike
Station 1:
Max Cal Bike
Station 2:
30 AbMat Sit-ups
200 Foot Farmers Carry (70’s/50’s) (53/35)
MOfit
Same as Crossfit
Wednesday 200219
POSTED DATE: WEDNESDAY, FEBRUARY 19TH 2020
NEWS
CrossFit
Strength: Push Press (bars come from the ground)
12 minutes to Build to a Heavy Set of 3
WOD: “Cin City”
(18 minute Cap)
RX - Fitness
For Time:
21 Push Presses (115/85) - (95/65)
5 Rounds of “Cindy”
15 Push Presses (115/85) - (95/65)
3 Rounds of “Cindy”
9 Push Presses (115/85) - (95/65)
1 Rounds of “Cindy”
*1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
SWEAT
For Time:
21 Push Presses
3 Rounds of “Strict Cindy”
15 Push Presses
2 Rounds of “Strict Cindy”
9 Push Presses
1 Rounds of “Strict Cindy”
*1 Round of Cindy:
5 Ring Rows
10 Push-ups
15 Air Squats
MOfit
WOD: “Cin City”
RX - Fitness
For Time:
21 Push Presses (115/85) - (95/65)
3:00 minute Max Calorie Machine (shooter’s choice)
5 Rounds of “Cindy”
15 Push Presses (115/85) - (95/65)
2:00 minute Max Calorie Machine (shooter’s choice)
3 Rounds of “Cindy”
9 Push Presses (115/85) - (95/65)
1:00 minute Max Calorie Machine (shooter’s choice)
1 Rounds of “Cindy”
*1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats