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CrossFit Week of Workouts 2.25.19

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“Talent without grit is just potential.  Talent with grit is unstoppable.” -Ben Bergeron

Monday 2.25.19

“Steady as She Goes”

5 Rounds For Time:  (22 Min Cap)

15/12 Cal Assault Bike F(12/9 Cals)

12 Deadlifts F(135/95) P(155/110) S(175/125)

12/9 Strict Ring Dips F(Push Ups)

*1 Minute Rest Between Rounds

                                                         

Tuesday 2.26.19

Strength/Skill Work: 10 Min EMOM:

Min 1) 5 DBL KB Front Squats @ 21X1 Tempo

Min 2) 5 Australian Ring Rows @ 21X1 Tempo

“Pistol Pete”

10 Min AMRAP:

7 Strict Knees to Chest S(Strict K2E)

10 Alternating Pistols F(Lunges)

13 Box Jumps F(20/16) P/S(24/20)

 

Wednesday 2.27.19

Strength/Skill Work:  2 Snatch Singles Every 90 Seconds for 6 Rounds @ 70-80% of 1 Rep Max

“Off to the Races”

5 X 1 Min AMRAPs:

10 DB Snatch F(35/20) P/S(50/35)

8 X 25’ Shuttle Sprints

Max Burpees in Remaining Time

*1 Minute Rest Between AMRAPs

Thursday 2.28.19  –  No 5 PM CrossFit Class Tonight – New Yoga Class Tonight at 5 PM

“Rebuilding Year”

12 Min EMOM: (:45 On/:15 Off)

Min 1) Row for Cals

Min 2) Bike Erg for Cals

Min 3) Ski Erg for Cals

Min 4) SA Farmer’s Carry (Switch Halfway)

*Rest the 13th Minute and Repeat One More Time

*Mins 1-4 = 60% Effort / Mins 5-8 = 70% Effort / Mins 9-12 = 80% Effort

Friday 3.1.19

“Open WOD 19.2” –  Will be announced Thursday Night at 8 PM.  Join us Friday Night at 6 PM for our Bar Fights Event (No 5 PM and 6 PM Classes)

 

Saturday 3.2.19

“Bells and Whistles”

15 Min AMRAP: (In teams of 2)

60 D-Ball Weighted Step Ups F(30/20) P(40/30) S(50/40)

50 Renegade Rows F(35/20) P/S(50/35)

40 Hang Power Cleans F(115/75) P(135/95) S(155/110)

*One partner will be running a 200m Run at all times

Core WOD

5 Min AMRAP: (In teams of 2)

25 MB Russian Twists (2=1)

25 MB Sit Ups

*One person must hold a plank at all times