Sunday, February 8 - Saturday, February 14

Luey, the community mascot

Luey, the community mascot

Sunday, February 8 - No Class

 

Monday, February 9

WOD: 4 Rounds for Time

"Unbroken"

  • 21 KB Swings (35/55)
  • 21 Front Squats (73/115)
  • 21 Push Jerk (73/115)
  • 21 Bar-Facing Burpees

* All 21 reps must be performed unbroken or athlete needs to repeat that set

 

Tuesday, February 10

Strength: Hang Snatch + Snatch

  • 5 sets

WOD: 10 Minute AMRAP

"CrossFit Games Open 14.1" (compare to 2/28/14)

  • 30 Double Unders
  • 15 Power Snatch (55/75)

 

Wednesday, February 11

Strength: Deadlift

  • Establish a 1 Rep Max

WOD: 5 Rounds for Time

  • 20 Overhead Lunges (93/135)
  • 5 Rope Climbs

 

Thursday, February 12

Strength: Back Squat

  • 5x3

WOD: 20 Minute AMRAP

"CrossFit Open 11.5" (compare to 10/28/14 & 3/12/14)

  • 5 Power Cleans (93/135)
  • 10 Toes to Bar
  • 15 Wall Balls (14/20)

 

Friday, February 13

Strength: Push Press

  • 5x3

WOD: Row + 21-15-9 for TIme

Buy-In

  • 750M Row

then...

"21-15-9"

  • Strict Ring Pull-Ups
  • High Box Jumps (24"/30")

 

Saturday, February 14

WOD Part 1: Sled Push

  • 4-50ft. Sled Pushes

WOD Part 2: TABATA

  • Row (calories)
  • MB Cleans (14/20)
  • V-Ups
  • Shuttle Sprints
  • Push-Ups
Posted on February 8, 2015 .