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Saturday, February 16th, 2019 Metcon A): Metcon (Time) For time:100ft Double dumbbell overhead walking lunge25 Strict handstand push-ups100ft Dumbbell front rack walking lunge25 Strict ring

Friday, February 15th, 2019 Metcon WOD: Metcon (Time) For time:100 Double undersInto:5 Rounds of:0:20 L-sit, accumulated10 Power cleans (155lbs/105lbs)Into:100 Double unders

Thursday, February 14th, 2019 Metcon WOD: Metcon (Time) 5 Rounds for time:400m Run10 1-Arm dumbbell overhead squat, left (50lbs/35lbs)10 1-Arm dumbbell overhead squat, right (50lbs/35lbs)

Wednesday, February 13th, 2019 Weightlifting SWOD: Deadlift 3 – 3 – 3 – 3 – 3 (every 4 minutes)Deadlift *In between each set perform 20/20

Tuesday, February 12th, 2019 Metcon WOD: Strict Cindy (AMRAP – Rounds and Reps) AMRAP 20:005 Strict Pull-ups10 Push-ups15 Air squats

Monday, February 11th, 2019 Metcon A (Time) 3 Rounds for time:15/10cal Row15 Push press (135lbs/95lbs) REST 1 MIN B: Push Press In 10:00Find a 4RM

Saturday, February 9th, 2019 Metcon WOD: Metcon (Time) For time:400m Run50 Front squats (185lbs/125lbs)400m Run75 Synchronized abmat sit-ups400m Run50 Back squats (185lbs/125lbs)400m Run *All runs

Friday, February 8th, 2019 Metcon WOD: CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes10 power snatches3 bar muscle-ups Men use 75 lb.Women use

Thursday, February 7th, 2019 Metcon WOD: 500m Row (Time) Max Effort 500m Row 5 Sets of:500m RowRest as needed between efforts *Compare to 12/06/18

Wednesday, February 6th, 2019 Weightlifting SWOD: Thruster Build to a heavy single in 7:00Thruster *Compare to 1/1/19*Use a rack Metcon WOD: Metcon (Time) 3 Rounds