2/28/18
Strength/Skill
3-Position Squat Snatch
Build to Heavy
WOD (AMRAP)
“Sunny Side”
AMRAP 5
Buy In:30x10M Shuttle Sprint
AMRAP in Time Remaining:
3 Squat Snatch (115/80)
6 Lateral Barbell Burpees
REST 5
AMRAP 5
Buy In:30x10M Shuttle Sprint
AMRAP in Time Remaining:
3 Squat Snatch (115/80)
6 Lateral Barbell Burpees
2/27/18
WOD (AMRAP)
5 rounds of:
1 min: Cal. Bike
1 min: Wall ball
1 min: Double Under
1 min: Rest
2/26/18
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OPEN 18.1
you have an opportunity to give 18.1 a shot at 6:30PM tomorrow. All other regular classes will go ahead as scheduled as per below!!
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Skill/Strength
Overhead squat
WOD (AMRAP 15)
40 wall balls (20/14)
30 box jump over (24/20)
20/15 assault bike
10 overhead squat (115/80)
Saturday WOD
….I mean, after 18.1 it can’t be that bad…. right?
See you all at 11! 😎
Workout 18.1
AMRAP 20
8 toe-to-bar
10 dumbbell hang clean and jerks
14/12 calorie row
https://crossfit.com
2/22/18
Conditioning (For time)
EMOM (Skill session)
Cash-out
2/21/18
Strength/skill session
Power Clean
Build to a heavy single
WOD (EMOM 12)
Min 1: 12/15 Calorie Row
Min 2: 6 Power Clean
Min 3: 50 Double Unders
2/20/18
Power snatch
Heavy double
WOD (for time)
“Fast Lane”
20 Burpee Box Jump Over
30 Power Snatch
40 Overhead Squat
50/35 Calorie Assault Bike
2/19/18
WOD (AMRAP(s))
“Iron Lung”
AMRAP 4
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar
REST 4
AMRAP 4
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar
REST 4
AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups
2/17/18
Saturday Team WOD
AMRAP 20
“You go, I go”
12/9 Calorie Bike
8 Burpees
4 Clean and Jerks*
*Every 6 rounds, clean and jerk weight increases.