WOD

Wednesday, February 19th, 2020

February 18, 2020
She definitely brings the energy to the class. Happy Birthday, Rachel! Workout AMRAP x 7 MINUTES 1-2-3-4...and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (155/105)|(115/75)   -Rest 3:00-   AMRAP x 5 MINUTES Pick-Up Where You Left Off!

Tuesday, February 18th, 2020

February 17, 2020
Strength 5 SETS* 2 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.   Workout EMOM x 12 MINUTES MIN 1 - MIN 1 - 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55) MIN 2 - 5 Burpees then Double Unders Task Priority* *Intro - 75 Fast Single Unders Intermediate - 40 Double Unders Advanced - 40 Unbroken Double

Monday, February 17th, 2020

February 16, 2020
Phil is all about that family life. Happy Birthday, brother! Enjoy your day with the fam. Strength Deadlift  ON A 15:00 RUNNING CLOCK... Build to Heavy 5-Rep Deadlift   Workout Christine 3 Rounds for time:  500m Row  12 Deadlifts, bodyweight 21 Box Jumps, 20" *BW DL should be considered relatively light and done unbroken.

Saturday, February 15th, 2020

February 14, 2020
Happy Birthday, Iggy! Have an awesome day. BTW, where's the party at?   Partner Workout IN TEAMS OF 3... 2 SETS x 3 MINUTES @ EACH STATION* STATION 1 -- Back Squat (185/125)|(135/95)** STATION 2 -- Cal Bike STATION 3 -- Toe to Bar STATION 4 -- Rest   *Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time

Friday, February 14th, 2020

February 13, 2020
Workout EMOM x 20 MINUTES MIN 1 -- 20 Cal Row MIN 2 -- 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Thursday, February 13th, 2020

February 12, 2020
Workout AMRAP x 15 MINUTES 2 Rope Climb 25 Hang Muscle Snatch (75/55)|(45/35) 75 Double Under

Wednesday, February 12th, 2020

February 11, 2020
Strength 1-1-1-1-1 Back Squat**Start moderate-heavy and build to heaviest single rep. Workout 3 ROUNDS FOR TIME 400m Run 15 Front Squat (135/95)|(95/65) -12:00 Hard Cap-

Tuesday, February 11th, 2020

February 10, 2020
Happy Birthday, Dan! Wishing you the best on your special day. Workout DEATH BY (7:00 Cap).... 6 Russian KB Swings (53/35)|(35/26) Reps increase by 6 every minute. 6-12-18...and so on   -Rest 3:00-   DEATH BY (7:00 Cap)... 5 Up-Down Box Jump Over (20) Reps increase by 5 every minute. 5-10-15...and so on   -Rest 3:00-   DEATH BY (7:00 Cap)... 4 Kipping Pull-Ups (C2B Optional) Reps increase

Monday, February 10th, 2020

February 9, 2020
Strength Shoulder Press (1-1-1-1-1) 1-1-1-1-1 Strict Press**Start moderate-heavy and build to heaviest single rep. Workout FOR TIME 40-30-20 Cal Bike 12-12-12 DB Strict Press (Athlete Choice, Heavy) 30-30-30 Sit-Ups

Saturday, February 8th, 2020

February 7, 2020
Happy Birthday to these two lovely ladies right here!   Workout AMRAP x 20 MINUTES 40 Single DB Front Squat (50/35)|(35/20) 30 Sit-Ups 20 Alt. DB Snatch 10 Alt. Single DB Burpee   *For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground. (Score is Rounds + Reps)

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