Thursday 200227
POSTED DATE: THURSDAY, FEBRUARY 27TH 2020
NEWS
CrossFit
Strength: Power Snatch
15 minutes to Build to a Moderate Set of 3
WOD: “Four Square”
RX
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Snatches (135/95)
Fitness
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Snatches (115/85)
SWEAT
On the 4:00 x 5 Rounds:
250/200 Meter Row
20 AbMat Sit-ups
5 Hang Power Snatches (95/65; or keep light)
MOfit
Strength: 5 x (12 minutes)
DB Complex:
5 Hang Cleans
5 Reverse Lunges (each)
5 Front Squats
5 Push Press
5 Front Squats
WOD:
AMRAP – 20 minutes
Teams of 2:
300/250 Meter Row
20 AbMat Sit-ups
10 Alternating DB Snatches
Wednesday 200226
POSTED DATE: WEDNESDAY, FEBRUARY 26TH 2020
NEWS
CrossFit
WOD: “Arm & Hammer“
RX
Buy-In: 15 Clusters (135/95)
3 Rounds:
30/21 Calorie Bike
15 Chest to Bar Pull-ups
Cash-Out: 15 Clusters (135/95)
Fitness
Buy-In: 15 Clusters (115/85)
3 Rounds:
30/21 Calorie Bike
15 Pull-ups
Cash-Out: 15 Clusters (115/85)
SWEAT
Buy-In: 15 Clusters (95/65)
3 Rounds:
30/21 Calorie Bike
9 Strict Pull-ups
Cash-Out: 15 Clusters (95/65)
MOfit
WOD:
Buy-In: 15 Thrusters + 15 Burpees
3 Rounds:
30/21 Calorie Machine
15 Pull-ups
9 V-Ups
Cash-Out: 15 Thruster + 15 Burpees
Extra Credit - Midline
3 Giant Sets:
7 Renegade Rows
Max Effort L-Sit Hang or Plank
--Rest 2 Minutes Between Sets—
Tuesday 200225
POSTED DATE: TUESDAY, FEBRUARY 25TH 2020
NEWS
CrossFit
Strength: Strict Press (12 minutes; bars come off the ground)
5 Sets of 5 Strict Press
*Increasing in weight each set
WOD: “Hard Rock”
RX
AMRAP 12
10 Strict Presses (95/65)
25 Double Unders
10 Burpees
25 Double Unders
Fitness
AMRAP 12
10 Strict Presses (75/55)
25 Double Unders
10 Burpees
25 Double Unders
SWEAT
AMRAP 12
10 Strict Presses
40 Single Unders
10 Burpees
40 Single Unders
MOfit
Team of 2: (one partner works at a time)
For Time:
3 rounds
40 Strict Presses
200 Jump Ropes
40 Burpees
200 Jump Ropes
then….===è
60 Calorie Row
3:00 Plank
40 Calorie Row
2:00 Plank
20 Calorie Row
1:00 Plank
Monday 200224
POSTED DATE: MONDAY, FEBRUARY 24TH 2020
NEWS
CrossFit
WOD: “Dead Space”
RX – Fitness
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135) - (155/105)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle Runs
SWEAT
On the 5:00 x 5 Rounds:
7 Deadlifts
10 Alternating Reverse Lunges
7 Deadlifts
12 x 10 Meter Shuttle Runs
MOfit
Same as CrossFit
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