February 28, 2018

Warmup
4 Dive Bombers
Skin the Cat 
Good Mornings 
1:00m Plank 

Partner WOD 

30 Min AMRAP
Filthy 50

50 Box jump

50 Jumping pull-ups

50 Kettlebell swings

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots

50 Burpees

50 Double...

February 27, 2018

Warmup
500m Row
Good Mornings 
HS Hold 1:00m 
30 Russian Twists

Skill
20 Min EMOM 
1 - 15/12 Pullups 
2 - 20 

3 - 15/12  Cals on AD
4 - 50 Double Unders 
5 - Down and back x 2

Wod 

3 rds 

50 air squats 

15 hang cleans 135/95

7 muscle ups  (10 pull-ups/ 10 push-ups)

February 25, 2018

Warmup
500m Row
Squat Therapy
4 Dive Bombers
20 GHD SItups 

Skill
Front Squat 5x3, 5 sec pause at the bottom of the last squat

WOD

14 Min AMRAP 
7 Squat Cleans 185/135
11 HSPU
14 Wallballs 
41 Double Unders 

February 23, 2018

Warmup
50om Row 
Good Mornings
4 Dive Bombers
Skin the Cat

WOD
WORKOUT 18.1

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks

14 / 12-cal. row

February 22, 2018

Warmup
500m Row
Good Morning
4 Dive Bombers
1:00m Plank 

Skill

12 Min EMOM

 Even - 40 Double Unders

Odd- 20 Air Squats + 5 pushups

WOD
15 Min AMRAP

12 Hang Cleans 95/65

12 abmat situps

12 Box Jumps

300m Row

18.1 Throwdown

Tomorrow NIhgt at 8:00 Crossfit will release Opens WOD...

February 21, 2018

Warmup

400m Run Outside
4 Dive bombers
Good Mornings
Pushup Complex 
1:00m Plank 

WOD

(0:00-12:00)

Push Jerk - build to a set of 5 

(12:00-18:00)

30 Strict Pullups 

(20:00-32:00)

As many rounds as possible in 12 minutes:

1-2-3-4-5 Power snatch 135/95

4-8-12-16-20 Russian KB...

February 20, 2018

Warmup
1:00m Plank
30 GHD Situps 
4 Dive Bombers
20 Russian KB swings

Skill

1k Row - Rest 1:1

500m Row 

WOD
“18.Zero”

21-15-9 Reps for time of:

Dumbbell snatch, 50/35

Burpees, jumping over the dumbbell

At the 12 minute mark,

3 Rounds for time:

10 Deadlift, 275/185

10 Burpee b...

February 19, 2018

Warmup 

400m row 

Skin the cat 

1:00m run 

30 Russian twists 

Skill

10 min emom 

1 power clean 

1 hang squat clean 

1 jerk 

Wod 

10 rds
6 burpees
12 wallballs
24 double unders  

February 16, 2018

Warmup
1:00m Run 
4 Dive Bombers
Skin the Cat
Good Mornings 
Squat Therapy 

(0:00-20:00)
4 Rds
10 Bench Press 155/105
10 Strict Pullups 
10 Ring Dips 

10 ghd situps

(25:00-30:00)

21-15-9

Pushpress 95/65

Bar push-ups 

(30:00-35:00)

Hang Cleans 

Abmat sit-ups 

(35:00–40:00)

Deadl...

February 15, 2018

Warmup
400m Row
Squat Therapy
Good Mornings 
Pushup Complex

Skill
6 minute running clock

3 Minutes Max Clean and Jerks 135/95

2 Minutes Max Snatches 135/95

1 Max Bar Facing Burpees

* for total reps

WOD

12 Mins Ascending Ladder 
2,2,2...4,4,4...etc
Box Jumps 30/24
Front Squa...

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