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WOD 02/23/20

A2:3 RFQ of: 250M Row (4/2) 4 Each Single Arm Ring Row 8 Yoga Push Up 12 Goblet Squat (20/12Kg) . B: Back Squat (3@65% + 3@75% + 3@85% 3/3/3/3 @95% ) . C: Bench Press (3 @80% EMOM X 6 Minutes) . D:…

WOD 02/20/20

A2: 3 RFQ of: 60 Seconds Air Bike Calories 5 Goblet Squat @32X1 5 K.B. BTN Good Morning @2121 10 USSR K.B. Swing . B: Back Squat (3@60% + 3@ 70% + 3@80% + 3/3/3 @95%) . C1: RFESS aka split squat aka bulgarian…

WOD 02/19/20

A2: Row 3 Minutes @80% Sustainable Pace; Rest 60 Seconds . B: 15 Minute AMRAP of: 4 Each D.B. G2OH (50/35#) 10 Burpee Over D.B. . C:3 Rounds of: 50' S.A. Waiter Walk Left Arm (HBD) 8 Each S.L. Contralateral…

WOD 02/18/20

A2: 5 Minute AMRAP of: 150M Ski (4/2) 5 Push Up 5 Scap Pull Up 5 Kipping Swing 5 Back Squat (45/35/15#/PVC)/ 5 Shoulder Press . B: EMOM X 8 Minutes of: Minute 1- 20 Seconds Max Reps C2B Pull Up Minute 2- 20 Seconds…

WOD 02/17/20

A3: 60 Seconds Bike Sprint. . B:  9 Minute AMRAP of: 10 Box Jump Step Down (30/24")? 10 Strict K2E/ 10 Each D.B. Walking Lunges (45/25#X2) . C: 60 Seconds Bike Sprint (Calories) Compare to A3 . D: For…

WOD 02/16/20

A2: 9 Minute AMRAP of: 40 Seconds Air Bike Calories/ 20' Walking Lunges/ 6 Strict T2B/ 20 Seconds Hollow Rocks . B: Back Squat (3@65% + 3@ 75% + 4@85% 5/5/5/5 @90%) . C1: GHR (4 Sets of 5-15 Reps) Superset…

WOD 02/15/20

A2: 1K Row - For Time -  Damper (4/2) . B: 10 Minute AMRAP of: 5 Burpees 10 Ring Row 15 Box Jump Step Down (24/20") C: For Time: 100 BallSlam (20/15#) 75 Calorie Ski (8/5) 50 D.B. Hang Power Clean + Shoulder…

WOD 02/14/20

B: Partner WOD 02/14/19= 14 Minute AMRAP of: 14 Burpees Over Partner 14 Partner WallBall (rainbow) 14 Partner M.B. Sit Up In Teams of 2/With both partners working at the same time/Score=Total Roudns and reps. . C: Against…

WOD 02/13/20

A2: 7 Minutes of: 250M Row (5/3) 3 Strict Chin Up 9 HRPU 12 Goblet Squat (20/12Kg) . B: Back Squat (3@65% = 2@75% = 3@85% + 3/3/3 @90% + 3 @95%) . C: Bench Press (4 @75% Every 90 Seconds X 6) . D:…

WOD 02/12/20

A2: 2 RFQ of: 60 Seconds Ski Calories (8/5) 1 WallWalk 5 Scap Handstand Push Up 5 Shoulder Taps 5 Scap Pull Up 5 Kipping Swing 5 Hanging Hip Taps 5 Snatch (45/35/15#) 5 Power Clean + Jerk . B2: Gigantor 20 Minute AMRAP…

WOD 02/11/20

A2: 3 RFQ of: 60 Seconds Air Bike Calories 10 WallFacing Prisoner Squat 20' PVC OH Walking Lunge 5 Scap Dip 10 Second Support Hold 5 Second Dip Negative . B: Back Squat (4@60% + 4@70% = 4@80% + 3@90% + 4/4@90%) -25…

WOD 02/10/20

A2: Row 90 Seconds + A3: 40 Seconds Row . B1: Ski + B2: 40 Seconds Ski . C: 12 Minute AMRAP of: 1 D.B. Man Maker (45/25#X2) 6 D.B. Hang Power Clean 60' Front Racked Carry 12/10 Calorie Air Bike . D:…

WOD 02/09/20

A2: 2-3 RFQ of: 15/12 Calorie Air Bike 5 Scap Pull Up 5 Kipping Swing 10 Second Active Hang 5 Shoulder Press @2121 (45/35/15#) 20 Seconds OH Hold 5 Each Leg Alternaging Lunges @2121/ 5 Squat @23X1 . B: 10 Minutes…

WOD 02/08/20

A2: 800M Indigenous Peoples Run. . A3: CrossFit Simon Says. . B: Partner WOD For Time: 100 Curtis P's (75/45#) 500M Row (5/3) In teams of 2/Parnter A will complete as many Curtis P's as possible while Partner…

WOD 02/07/20

A2: 3 RFQ of: 60 Seconds Ski Calories (8/5) 3 Broadjump Max Distance 3 Vertical Jump Max Height 10 WallBall Push Press  (20#-10'/14#-9') . B: Power Clean + Push Press + Power Jerk  (7 Minutes To Max The Complex) . C2: AMRAP…

WOD 02/06/20

A2: 3 RFQ of: 60 Seconds SKi (8/5) 25' Walking Lunges 10 Scap Pull Up 5 Hanging Hip Tap 10 Seconds Active Hang 10 Scap Push Up 10 Plank Hip Taps 30 Seconds RKC Plank . B: 6 Minute EMOM of: 45 Seconds Max Reps Devils…

WOD 02/05/20

A2: 3 RFQ of: 15/12  Calorie Air Bike 10 Paces Banded Monster Walk Forward 10 Paces Banded Monster Walk Backward 12 Banded Squat @2121 30 Seconds Ring FLR . B: Back Squat (3 @60% + 3@70% + 4@80% + 3@90% + 5/5@85%) . C: 2…

WOD 02/04/20

A2: 3 RFQ of: 60 Seconds Ski (5/3) 1 WallWalk 5 Handstand Shoulder Taps 5 HRP 10 Air Squat 30 Seconds Lateral Plate Hops . B1: 2 Rounds- 3 Minute AMRAP of: 5/3 HSPU 8 Box Jump Over (24/20") Superset with B2 B2:…

WOD 02/03/20

A2:3 RFQ of: 15/12 Calorie Air Bike 10 Paces Duck Walk 10 Air Squat 5 Scap Dip 10 Seconds Dip Support Hold 1 Dip Negative 5 Seconds Down 5 Scap Pull Up 5 Kipping Swing 10 Seconds Active Hang . B: Back Squat (3 @65%…

WOD 02/02/20

A2: Row 3 Minutes @80% Sustainable Pace; Rest 60 Seconds . A3: 3 RFQ of: 5 Power Clean (45/35#) 5 Front Squat 5 Push Press 20 Seconds Handstand Hold . B: Power Clean + Push Press (2/2/2/2 + 1/1/1/1/1/1) . C: 4…

WOD 02/01/20

A3:2 RFQ of: 15 Banded Pull Apart @2121 15 Banded Push Down @2121 10 Banded Dead Bug @2121 30' Bear Crawl/ 30' Burpee Broadjump . B: 24 Minute AMRAP of: 2 Strict Handstand Push Up 4 Strict Toes To Bar 6 Strict Chin…