licensed CrossFit affiliate since 2012
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WOD

02/21/19

 

3 rounds for time of:

15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row

Men: 40-lb. dumbbell
Women: 25-lb. dumbbell
https://www.crossfit.com/190215

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Wednesday, February 20, 2019 - 21:54
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02/21/19

WOD

02/20/19

Backsquat 5X5 

 

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02/20/19

WOD

02/19/19

AMRAP 20:
30/21 Calorie Row
3 Rounds of “Cindy”
10 Power Cleans (75/55)

1 Round of Cindy = 5 Pull-ups, 10 Push ups, 15 Air Squats

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02/19/19

WOD

02/18/19

Strength: Power Clean 3-3-3

WOD: 5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Dumbbell Strict Press (50’s/35’s)

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02/18/19

WOD

02/16/19

FOR TIME
1 mile Rrun
25 Burpee Pullups
50 Push ups
75 Air Squats
1 mile Run

 

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02/16/19

WOD

02/15/19

https://www.crossfit.com/190127
3 rounds for time of:

15 Squat cleans 135/95
15 Ring dips

Cashout:  1 minute plank hold X 3 rounds 

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02/15/19

WOD

02/14/19

Valentines Day Break Up /Make up WOD

PART 1 (for points): note full rounds + reps
“THE BREAKUP”
With a running clock BOTH partners simultaneously complete:
1st minute:
1 Push Press (115# / 75#)
1 Burpee
2nd Minute:
2 Push Presses (115# / 75#)
2 Burpees
Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails.
REST EXACTLY 5 MINUTES
PART 2:
“THE MAKEUP”
6 Rounds for Time:
5 Power Cleans (135# / 85#)
10 Pull-ups
200m Run
Partners will alternate rounds (3 rounds/partner)

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02/14/19

WOD

02/13/19

Strength: Tempo Back Squat
5 sets of 2
7 seconds down, 3 seconds pause

WOD: 1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50/35)
After Each Round: 30 Double Unders

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02/13/19

WOD

02/12/19

February Benchmark
Death by X
Athlete's choice of movement 
Minute 1:complete 1 rep
Minute 2: complete 2 reps
Minute 3: compelete 3 reps
Go until you cannot complete that number of reps in the minute 

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02/12/19

WOD

02/11/19

Max Height Vertical Leap- 3 attempts 

Partner WOD- 5 Rounds each 
I go, you go- complete full round before switching
Sled Push- down and back on turf
25 walking lunges 
Farmers Carry 100m 

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02/11/19

WOD

02/09/19

Workout 18.2

1-2-3-4-5-6-7-8-9-10 Reps for time of:

Dumbbell Squats (50/35)

Bar -facing Burpees

 

Workout 18.2a

1- Rep-max clean

Time Cap: 12 Minutes to Complete 18.2 AND 18.2a

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OPEN WOD 18.2 & 18.2a
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02/09/19

WOD

02/08/19

Choose your adventure: 
E2MOM for 12: 2 Bench Press- 60%, 70%, 75%, 80%, 85%, 90% then  attempt at 1 rep at 95%
OR
E2MOM for 12: 3 Floor Press + 10 Barbell Roll Outs (pick a weight you can do both with  )

21-15-9
Alternating Pistols 
KBS 72/53

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02/08/19