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WODs


March 04, 2019 Monday

Deadlift: 3-3-3

* Use mats, Touch and go. No drops.

3 RFT: Air Squats, AbMat Sit-ups, Push-ups and Deadlifts


March 02, 2019 Saturday

Partner AMRAP 20 mins: Chest-to-bar Pull-ups, Burpees and Power Snatches

* Alternate after each exercise, 1 does C2B, 2 does burpees, 1 does Snatches, etc.


March 01, 2019 Friday

CrossFit Games Open 19.2

* Use mats. Registered athletes must have a judge.

* Use mats. Registered athletes must have a judge.


February 28, 2019 Thursday

Push Press: 2-2-2-2

Alt EMOM 18 mins: Rows, Wall Balls and Sumo Deadlift High-pulls


February 27, 2019 Wednesday

Hang Power Clean 2-2-2

Chipper: Pull-ups, Hang Power Cleans, Lateral Burpees, AbMat Sit-ups, Air Squats and DU


February 26, 2019 Tuesday

Front Squat: 1 Rep Max

AMRAP 7 mins: Box Jumps, Thrusters and Toes-to-bars


February 25, 2019 Monday

Deadlift: 5-5-5

* Use mats. Touch and go, no drops

7 RFT: Handstand Push-ups, Deadlifts and Kettlebell Swings

* Use mats. Touch and Go, no drops.


February 23, 2019 Saturday

Team WOD: Squat Cleans, Power Snatches


February 22, 2019 Friday

CrossFit Games Open 19.1


February 21, 2019 Thursday

Dumbbell Shoulder Press 6-6-6

* Alternate DB Press sets with DB Bent Over Rows

Dumbbell Bent Over Row 6-6-6

* Alternate DB Press sets with DB Bent Over Rows

"Death By" Row Calories

* Reset the rower each minute to get an accurate Calorie count


February 20, 2019 Wednesday

Bench Press 5-5-3-3-1-1-1

5 RFT: Kettlebell Swings and Burpees


February 19, 2019 Tuesday

Round Of DT 1-1-1

1 Round of DT: 12 Deadlift +9 Hang Power Clean + 6 Push Jerk - All Unbroken * Use mats

AMRAP 12 mins: 2 Rounds of Cindy and 1 Round of DT

* Use mats


February 18, 2019 Monday

Front Squat: 2 Rep Max

AMRAP 15 mins: Handstand Push-ups, Med Ball Cleans, Sit-ups and Double Unders


February 16, 2019 Saturday

Team WOD: Chipper: Burpee Box Jumps, Toes-to-bars, Hang Power Cleans, Sit-ups, and Double Unders

* As a team of 2, alternate work/rest with your partner.


February 15, 2019 Friday

Sumo Deadlift: 3-3-3

AMReps 7 mins: Deadlifts and Lateral Burpees

* Touch and go. No drops.

Option 2: AMRAP 7 mins: Single Dumbbell Hang Clean & Jerks and Burpee Over Dumbbells

* Option 2 if you deadlifted earlier this week


February 14, 2019 Thursday

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips