Sunday 2.21.2021

WOD:

100m Row or 100m Run or 10 Burpees

10 Plank Drags with KB

200m Row or 200m Run or 20 Burpees

20 Sumo Deadlift High Pulls w KB

300m Row or 300m Run or 30 Burpees

30 Curtsey Lunges with K40 Sit Ups

400m Row or 400m Run or 40 Burpees

40 Sit Ups

500m Row or 500m Run or 50 Burpee

50 Air Squats

400m Row or 400m Run or 40 Burpees

40 Sit Ups

300m Row or 300m Run or 30 Burpees

30 Curtsey Lunges with KB

200m Row or 200m Run or 20 Burpees

20 Sumo Deadlift High Pulls w KB

100m Row or 100m Run or 10 Burpee

10 Plank Drags with KB

Saturday 2.20.2021

WOD:

Laura With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row 20 burpees over the rower 10 power cleans

♀ 105 lb. ♂ 155 lb. CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to comments

5 minutes Rest then..

4 minute AMRAP

Pull Ups

– This end bit is the 508 twist

– Score equals time minus pull ups

Friday 2.19.2021

WOD:

30-minute AMRAP

500m/400m Row

3 Rounds

10 Handstand Push Ups or Seated Strict Presses

10 Pistols or Reverse Lunges with DB

30 Double Unders

 

OR

30-minute AMRAP

500m/400m Row or 400m Run or 25 B urpees

3 Rounds of

10 Seated DB Strict Presses

20 Reverse Lunges

30 Double or Single Unders

Thursday 2.18.2021

WOD:

100 Lateral burpees over DB

100 Sit Ups

100 Push Ups

– Every 3 minutes, starting at 3,2,1 Go

20 Air Squats

20 Sit Ups

WEDNESDAY 2.17.2021

3 Rounds:

WOD:

5-minute AMRAP

15-12 Cal Row

12 Chest 2 Bar Pull Ups

9 Front Squats

(135/95)

5 minute Rest

5-minute AMRAP

12/9 Cal Row

9 Chest 2 Bar Pull Ups

6 Front Squats

(165/115)

5-minute Rest

 

5-minute AMRAP

9/6 Cal Row

6Chest 2 Bar Pull Ups

3 Front Squats

(185/135)

Tuesday 2.16.2021

Skill/ Strength:

Form a Heavy 3 Strict Press

Into a Heavy 2 Push Press

Into a heavy Push Jerk

 

WOD:

8 Rounds:

8 Push Jerks

8 BarFacing Burpees

(135/95)

MONDAY 2.15.21

Back Squats or Overhead Squats
10-8-6-4-2
  • Climb in weigh each set
  • If you did these last week, let’s try to get a bit heavier.
WOD
15-minute
 AMRAP
21 Wall Balls
18 Single DB Snatches
15 Toes 2 Bar
12 Box Jump OVERS

SUNDAY 2.14.2021

HAPPY VALENTINE’S DAY!

WOD:

3 Blocks of work done Every 12 minutes:

– 1-mile Run

– 2k Row

– 4k Bike

– 300 Double Unders

– 100 Burpees

Athlete chooses which 3 Blocks of work they’d like to perform.

Record 3 times

SATURDAY 2.13.2021

Partner Hero WOD:

(40-minute time cap)

2k Row

100 Deadlifts (225/155)

50 Thrusters (95/65)

1k Row

100 Hand-Release Push Ups

50 Pull Ups

500m Row

100 Sit Ups

100 Wall Balls

FRIDAY 2.12.2021

Skill Strength:

5,4,3,2,1,1,1

Power Snatches

– Increasing in weight each set forming a relative 1 Rep Max

WOD:

50 Double Unders

10 Power Snatches

21 Pull Ups

50 Double Unders

10 Power Snatches

15 Chest 2 Bar Pull Ups

50 Double Unders

10 Power Snatches

9 Bar Muscle Ups

(95/65)