Sunday, February 15 - Saturday, February 21

Sunday, February 15 - No Class

 

Monday, February 16

Skill: Choice Day

WOD: 21 Minute EMOM

Minute 1

  • 15 KB Swings (35/55)

Minute 2

  • 15 Goblet Squats (35/55)

Minute 3

  • 30 Double Unders

 

Tuesday, February 17

Strength: Clean

  • Establish a 1 Rep Max

WOD: 15 Minute AMRAP

"CrossFit Games Open 11.2" (compare to 3/11/14)

  • 9 Deadlift (103/155)
  • 12 Push-Ups
  • 15 Box Jumps (20"/24")


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Wednesday, February 18

Strength: Overhead Squat

  • 5x3

WOD: 5 Rounds for Time

  • 250M Row
  • 9 Knees to Elbows
  • 9 Overhead Squat (93/135)

 

Thursday, February 19

Strength: Push Jerk

  • 1x5; 2x3; 3x2

WOD: 21-18-15-12-9-6-3

"CrossFit Games Open 14.5" (compare to 3/28/14)

  • Thruster (63/95)
  • Bar-Facing Burpee

 

Friday, February 20

WOD: 10 Minute EMOM

  • 150M Row

WOD: 10 Minute EMOM

  • 5 Power Clean (103/155)

WOD: 10 Minute EMOM

  • 12 Wall balls (14/20)

*Rest 1 minute between each 10 Minute EMOM

 

Saturday, February 21

Partner WOD: AMRAP's

15 Minute AMRAP:

  • 7 Box Overs (20"/24")
  • 7 Ring Dips
  • 7 Pull-Ups

Rest 5 Minutes...

15 Minute AMRAP:

  • 7 Box Overs (20"/24")
  • 7 Ring Rows
  • 7 Pull-Ups

*Partner 1 completes entire round before partner 2 goes

Posted on February 15, 2015 .