- “Chelsea”
- EMOM 30
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Thursday, February 27
Wednesday, February 26
Thursday Feb 26th
“Grand Budapest”
For Time
800m Run
30 Alt Dumbell Snatch 50/35
1000m Run
30 Single Arm Overhead Lunges (per leg)
1000m Run
30 Alt Dumbell Snatch
800m Run
For Time
800m Run
30 Alt Dumbell Snatch 50/35
1000m Run
30 Single Arm Overhead Lunges (per leg)
1000m Run
30 Alt Dumbell Snatch
800m Run
Tuesday, February 25
Wednesday Feb 26th
Clean and Jerk
5x2
Build to Heavy Set of 2
“Night Mode”
AMRAP 15
Teams of 2
Alternate Full Rounds
5 Clean and Jerk 135/95
10 Burpees Over Bar
5x2
Build to Heavy Set of 2
“Night Mode”
AMRAP 15
Teams of 2
Alternate Full Rounds
5 Clean and Jerk 135/95
10 Burpees Over Bar
Sunday, February 23
Monday Feb 24th
"Crossfit Total"
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
Build to 1RM for Each
Score is total sum of all 3
Posting early so you can make good decisions
Tonight for PR’s tomorrow!
Rest up! Eat well! Have some FUN tomorrow!
I expect to see everyone’s name on the PR board!
Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
Build to 1RM for Each
Score is total sum of all 3
Posting early so you can make good decisions
Tonight for PR’s tomorrow!
Rest up! Eat well! Have some FUN tomorrow!
I expect to see everyone’s name on the PR board!
Thursday, February 20
Friday feb 21st
Deadlift 3x2 @ 90%
“Between two Ferns”
27-21-15-9
Thrusters 105/75
Barbell Facing Burpees
“Between two Ferns”
27-21-15-9
Thrusters 105/75
Barbell Facing Burpees
Wednesday, February 19
Thursday Feb 20th
“Leave it to Beaver”
4 RDS
2 Min Row
1 Min Rest
2 Min Bike
1 Min Rest
2 Min Run (400m)
1 Min Rest
4 RDS
2 Min Row
1 Min Rest
2 Min Bike
1 Min Rest
2 Min Run (400m)
1 Min Rest
Tuesday, February 18
Wednesday Feb 19th
Strict Press 3x2
“Pigs in a Blanket”
AMRAP 6
2 Rope Climb
12 Push Press 115/80
60 Double Unders
Rest 3
AMRAP 6
6 Toes to Bar
12 Push Press
60 Double Unders
“Pigs in a Blanket”
AMRAP 6
2 Rope Climb
12 Push Press 115/80
60 Double Unders
Rest 3
AMRAP 6
6 Toes to Bar
12 Push Press
60 Double Unders
Monday, February 17
Tuesday Feb 17th
Backsquat 3x2 90%
“Good Clean Fun”
Run 400m
30 Backsquats 95/65
30 Squat Cleans
Run 400m
30’Squat Cleans
30 Back Squats
Run 400m
Sunday, February 16
Mon Feb 17th
EMOM 10
Odd: Pull up Progression
Even: Handstand Progression
Practice something you suck at
“Pop Rocks”
5 RFT
15 Chest to Bar Pull-UPS
12 Kettlebell Swings
9 Hspu
Odd: Pull up Progression
Even: Handstand Progression
Practice something you suck at
“Pop Rocks”
5 RFT
15 Chest to Bar Pull-UPS
12 Kettlebell Swings
9 Hspu
Thursday, February 13
Friday Feb 14th
Deadlift
3x5 @ 80%
Cupid’s Trick
Amrap 18
3 Deadlift 95/65
3 Hang Snatch
3 Overhead squat
6 Deadlift
6 Hang snatch
6 Overhead squat
9, 9, 9......
Continue adding 3 reps until time expires
3x5 @ 80%
Cupid’s Trick
Amrap 18
3 Deadlift 95/65
3 Hang Snatch
3 Overhead squat
6 Deadlift
6 Hang snatch
6 Overhead squat
9, 9, 9......
Continue adding 3 reps until time expires
Wednesday, February 12
Tuesday, February 11
Wednesday Feb 12th
Strict Press 3x5
80%
“Tic Tac Toe”
Teams of 3
Row 3000m
100 push ups
75 Clean and Jerks
50 Pull ups
80%
“Tic Tac Toe”
Teams of 3
Row 3000m
100 push ups
75 Clean and Jerks
50 Pull ups
Monday, February 10
Tuesday Feb 11th
Backsquat
3x5
75-80%
“Milwaukee’s Best”
5 Rounds
10 Front squat 115/80
30 Ab mat sit-ups
50 Double Unders
3x5
75-80%
“Milwaukee’s Best”
5 Rounds
10 Front squat 115/80
30 Ab mat sit-ups
50 Double Unders
Sunday, February 9
Monday Feb 10
5 Rounds each
relay style with a partner
15/12 Cals
8 Burpees over Bar
Rest 3 Min
5 Rounds each
8 Burpees Over Bar
15/12 Cals
relay style with a partner
15/12 Cals
8 Burpees over Bar
Rest 3 Min
5 Rounds each
8 Burpees Over Bar
15/12 Cals
Subscribe to:
Posts (Atom)