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  • CrossFit WOD, February 28, 2020

    022820 Conditioning Metcon 20 min EMOM 1) 12/9 Cal Bike 2) 14 T2B 3) 12/9 Cal Ski 4) 7 Burpees Box get over # 48/40 5) Rest. Accessory

  • CrossFit WOD, February 27, 2020

    022720 Strength session Snatch (Weight) 12 min EMOM . 1 Snatch lift-off+ 1 Snatch w/ 2 sec in catch position *Build to today’s heavy but comfortable. Conditioning Metcon (5 Rounds for reps)…

  • CrossFit WOD, February 26, 2020

    022620 Strength session Clean (Weight) Every 90 Sec for 12 min (8 sets) 3 Position Clean (Hang/ below knee/ floor) Conditioning Metcon (AMRAP – Reps) Every 90 sec for 5 Sets 60…

  • CrossFit WOD, February 25, 2020

    022520 Conditioning Metcon (Time) Complete for time 3 Rounds of: 400 m Run 30 Alt. DB Snatch # 50/35 *** 20 Box jumps over # 24/20 ***RX+: 60-70/45-50 Midline (AB CrossFit) 3…

  • CrossFit WOD, February 24, 2020

    022420 Strength session Conditioning Metcon (Time) Complete for time: 21-15-9-6 Thruster #115/85 Pull Ups Burpees Back Squat (Weight) Every 90 sec for 7 sets Sets 1-2: 6 Reps @ 60 Sets 3-4:…

  • CrossFit WOD, February 21, 2020

    022120 Strength session Clean and Jerk (Weight) 12 min EMOM 1 Clean and Jerk Conditioning Metcon (Time) Complete 3 rounds for time of: 12 Squat Clean # 155/110 10 DeF. HSPU (plate…

  • CrossFit WOD, February 20, 2020

    02/20/20 Strength session Snatch (Weight) 10 min EMOM 1 Snatch Deadlift + 1 Snatch + 1 Hang Snatch *Build to today’s heavy but comfortable. Conditioning Metcon (AMRAP – Rounds and Reps) 13…

  • CrossFit WOD, February 19, 2020

    021920 Conditioning Metcon (Time) =3 Rounds for time= 200 m Run 15 Wall Balls # 20/14 10 Burpees box jumps # 24/20 200 m Run *1 min rest between rounds Accessory Crossover…

  • CrossFit WOD, February 18, 2020

    021820 Conditioning Metcon (3 Rounds for reps) 3 sets for 5 min AMRAP of: 10 Alt. Pistols 14 Alt. Hang DB Clean and Jerk 10 C2B *Rest 90 sec between AMRAP Midline…

  • CrossFit WOD, February 17, 2020

    021720 Strength session Front Squat (Weight) = Front Squat = Take 8 min to climb 90% of 1RM Every 90 sec for 3 sets 2 reps @ 90-90+% 🤓 5-5+% more than…