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WOD 2/22

Warm-up Hips/Pullup03 Without stopping: 30 Mt Climbers 20 Alternating Groiners 10 Burpees Then without stopping: 10 Prone PVC Pass Throughs 10 Supermans holding PVC 10...
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WOD 2/21

Warm-up Strength Front Squat (1RM) Metcon High intensity Metcon (Time) 2 RFT 20 TTB 10 Squat Cleans 135/95# 40 Double Unders Beginner 2 RFT 15...
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WOD 2/20

Olympic Lifting Oly meet style, 3 attempts per lift. Snatch (1RM, any style) Clean and Jerk (1RM, any style) Recovery

WOD 2/22

Warm-up Strength Superset movements as you build in weight Weighted Pull-ups (1RM) Push Press (1RM) Metcon Low intensity Metcon (6 Rounds for time) 2 sets:...
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WOD 2/19

Warm-up Strength Deadlift (1RM) Metcon Moderate intensity Metcon (Time) For Time: 10 Bar MU 30 Box Jumps 24/20″ 20 CTB 20 Box Jumpovers 30 Pullups...
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WOD 2/18

Warm-up Metcon Active recovery Metcon (AMRAP – Rounds and Reps) AMRAP 30 @ 75% effort: 400m Run/500m Row 20 Box Jumpovers 24/20″ 30 sec Plank...
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WOD 2/17

Warm-up Strength Front Squat (4-1-4-1-4-1) 4s: 75-85% 1s: 90-100% Metcon Moderate intensity Metcon (Time) For Time: 45 Thrusters 95/65# 45 Pullups Rest 2 min 45...
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WOD 2/16

Warm-up Strength Push Press (4-1-4-1-4-1) 4s: 75-85% 1s: 90-100% Metcon High intensity Recovery CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power...
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2/15

Warm-up Strength Deadlift (4-1-4-1-4-1) 4s: 75-85% 1s: 90-100% Metcon Moderate intensity Metcon (AMRAP – Reps) 2 rds: 45 sec on/15 sec off Alternating Pistols Double...
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