WODs

Friday February 9, 2018


CROSSFIT
AMRAP 20

5 Rope Climb buy in
then rounds of:
5 Ring Dips
10 Hang Power Snatch 95/65
15 Wall Ball 20/14


Thursday February 8, 2018


CROSSFIT
AMRAP 8
8 Front Rack Reverse Lunges 95/65
8 Hand Stand Push Ups
rest 2 min


AMRAP 8
10/8 Calorie Row
8 Dumbbell Ground to Overhead 50/35
* DB in each hand


ENDURANCE
Mile Repeats

Wednesday February 7, 2018


CROSSFIT
For Time
Run 800m
15 KB Swings 70/45
15 Toes to Bar
30 Double Unders
12 KBS
12 T2B
30 DU
9 KBS
9 T2B
30 DU
6 KBS
6 T2B
30 DU
3 KBS
3 T2B
30 DU
Run 800m


Tuesday February 6, 2018


CROSSFIT
Back Squat 5×3
Increasing Weight each round


For Time
10.9.8.7.6.5.4.3.2.1
Dumbbell Thrusters 50/35
Chest to Bar Pull-ups


ENDURANCE
400 Repeats

Monday February 5, 2018


CROSSFIT
Open 14.3
AMRAP 8
10 Deadlift. 135/95
15 Box Jump 24/20
15 DL 185/135
15 BJ
20 DL 225/155
15 BJ
25 DL 275/185
15 BJ
30 DL 315/205
15BJ


Notes:
1. Scaled use masters weights and step ups

Strength – Pull-ups
9 rounds of max effort of strict pull-ups in 10 seconds
1. Hang from bar with feet on box in front (L-sit position)
2. Scale up with chest to bar
3. Modify height of your feet to your strength level


Sunday February 4, 2018


ENDURANCE
Two rounds of the Officer Daniel McCartney Honor Workout
2000 meter row
14 DB thrusters 50/35
34 Kettle bell Swings 70/53
484 Dubs
108 Burpees
2000 meter row
18 Deadlifts 225/185

Friday February 2, 2018


CROSSFIT
AMRAP 18
50 Burpees
40 Wallballs
30 HPC 135/95
20 OHS 135/95
10 Ring Muscle Ups (scale: C2B+Ring Dip)


Tuesday January 30, 2018


CROSSFIT
Push Press 5×3
Increase weight each round


For Time (15min Cap)
21-18-15-12-9-6-3
KB Swing 53/35
Hand Release Pushup
Box Jump 24/20


ENDURANCE
“Twisted Cindy”
40 Minute AMRAP
5 DB Push Press 40/25
10 Push Ups
15 Air squats
300 meter Run