Wednesday February 28th, 2018
Metcon (AMRAP - Rounds and Reps)
18 Min AMRAP
15/12 Cal Assualt Bike
12 Dead Lift #155/105
15 Wall Balls #20/14
12 Pull ups
Rx+ 185/125 Deadlift 30/20 Wall Ball
WORKOUT OF THE DAY
Tuesday February 27th, 2018
Strength EMOM 15 Min
3 Thrusters from the floor
*Chose a starting weight- Don't increase until after the 5th Round- Record HEAVIEST Lift Metcon (Time) For Time:
400m Run
70 KB Swings #53/35
400m Run
Monday February 26th, 2018
Metcon (Time)
“Push up ANNIE”
50-40-30-20-10
Sit Ups
Double Unders
Push Ups
Saturday, February 24th
18 minute AMRAP
12 Wall Balls 20/14
9 Deadlifts 185/125
6 Box Jumps 24/20
*while Partner A is working on the AMRAP Partner B will complete 200m Farmer Carry 53/35
Friday February 23rd, 2018
Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Thursday February 22nd, 2018
Metcon (AMRAP - Rounds and Reps) 7 Min AMRAP
20/15 Cal Row
12 Push Ups
6 Front Squats #135/95 2 Min Rest 7 Min AMRAP
50m Sprint
12 Ball Slams #35/25
6 Power Cleans #135/95
Wednesday February 21st, 2018
Strength
12 Min EMOM
1 Power Clean + 1 Hang Clean + 1 Jerk
Metcon (Time)
2 RFT
20/17 Cal Assault
20 T2B
20 DB Thruster #45/25
Rest 1:30
Tuesday February 20th, 2018
Metcon 200 Double Unders 100 KB Swings #53/35 75 Wall Balls #20/14 50 STOH #95/65 25 Burpee C2B
Monday February 19th, 2018
Remember there will be NO Class @ 6pm on 2/19 for Presidents’ Day! This is the only change to the schedule! Strength
Back Squat (4x7 (stay at the same weight acros all sets) )
Metcon (Time)
30-20-10
Deadlift #185/125
Box Jump Overs 24/20
Cap 15 min
Saturday February 17th, 2018
Partner WOD 30 Min AMRAP, Teams of 2:
400m Run (together)
200m Farmer's Carry #53/35 x2 (together)
100 Med Ball Sit Ups #20/14
50 Thrusters #95/65
30 Burpee Box Jump Overs 24/20
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