WODs

Wednesday February 19, 2020


CROSSFIT
Deadlift
Build to Heavy Set of 5


The Undertaker
AMRAP 13:
60/45 Calorie Assault Bike
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders


Tuesday February 18, 2020


CROSSFIT
Ground Ball
AMRAP 18:
100m Sled Sprint**
1 Rope Climb
15 Slam Balls (30/20)
1 Rope Climb
**
Men 110# combined weight
Women 70# combined weight
Big Sleds = 65#
Small Sleds = 25#


ENDURANCE
5x 1 mile repeats
Or
6x 800 repeats

Monday February 17, 2020


CROSSFIT
Foot Locker
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)


Thursday February 13, 2020


CROSSFIT
Moscow Mule
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
200m Run
Scoring: Time (slowest round)


ENDURANCE
DU Night (Row/bike-Run-Row/Bike)

Wednesday February 12, 2020


CROSSFIT
Venti
Venti
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row / Bike / Ski Erg
Scoring: Rounds + Reps


Tuesday February 11, 2020


CROSSFIT
Bench Press
Build to Heavy Set of 3


Swole Style
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off


ENDURANCE
10 rounds Sled Drag F/S/S/B, Sandbag/Slamball 300.
sled weight increases every two rounds

Monday February 10, 2020


CROSSFIT
Hang Squat Clean
Build to Heavy Single


Underrated
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
…..