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Thursday, February 20th
Main – WOD Metcon (AMRAP – Reps) Tabata burpees: 8 sets of 20 seconds : 10 seconds rest *score is max burpees accumulated To Your
Wednesday, February 19th
Main – WOD Warm-up (No Measure) 3 rounds with empty barbell: 5 Muscle cleans 5 Power cleans 5 Squat cleans *All from high hang position
Tuesday, February 18th
Main – WOD Jump Up, Sit Up, Pull Up, Throw Up (AMRAP – Rounds and Reps) 20 Min AMRAP: 5 Pull-ups 10 Step-ups 15 Sit-upsRx
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Monday, February 17th
Main – WOD Deadlift (Ascending ladder ) 20 minute running clock. Men grouped together and women grouped together. Everyone will perform 3 deadlifts with the
Saturday, February 15th
Main – WOD CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115#
Friday, February 14th
Main – WOD Bench Press (5×5) 20 minute running clock Partner up with someone around your same strength level. Perform 5 sets 5 with a
Thursday, February 13th
Main – WOD Back Squat (7-7-7-7 (4 sets of 7 reps)) 20 minute running clock 3 sets of 7 reps using light weight before reaching
Wednesday, February 12th
Main – WOD Jucha’s Warm Up (No Measure) 15 pogo hops 15 air squats 15 toe touches 15 Iron Crosses 15 small shoulder circles (fwd)
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