Wednesday February 10, 2016
SKILL
Muscle Ups
EMOM for 10min
Adv: 3
Int: 1
Beginner: Practice Transitions
METCON
AMRAP in 10min
5 HP Clean [185/125#]
10 Bar Facing [...]
Tuesday Febraury 9th, 2016
METCON
Buy In: 50 Box Jumps [24/20”]
3 Rounds
15 HSPU
30 Dubs
15 GHD Sit Ups
Buy Out: 50 Box [...]
Monday February 8, 2016
WOD
CrossFit Total
45min to complete
Squat 1RM
Press 1RM
Deadlift 1RM
15min [...]
Saturday February 6th, 2016
CrossFit:
In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1500 Meter Row
100 Ground to Overhead [...]
Friday February 5th, 2016
STRENGTH
ReTest Overhead Squat 1 Rep Max
15min to Est.
METCON
30-20-10
OHS [95/65#]
10-20-30
Assault Bike [...]
Wednesday February 3rd, 2016
100 Wall Balls [20/14]
25 Sumo Deadlift High Pull [95/65#]
25 HSPU
50 Pull Ups
25 Burpees
25 Cleans [95/65#]
100 [...]
Tuesday February 2nd, 2016
STRENGTH
Bench Press
3-3-3-2-2
Increase Wt.
Every 2min
METCON
EMOM for 20min
ODD: 12 T2B
EVEN: Cal Row [...]
12