2/28/18 wod
”Dirty thirty” 30 box jumps 30 jumping pull-up 30 kbs 35/25 30 lunges 30 kte 30 pushpress 45/35 30 back ext 30 wallballs 30 burpees 30 dbl unders
Month: February 2018
2/27/18 wod
Goat day Work on any exercise or movement Then 20-15-10-5 Box jumps Deadlifts 135/95 Bike cal
2/26/18 wod
20 min amrap 3 kbs 53/35 3 push-up 3 cal row Add 3 reps per round
2/23/18 wod
Open WOD 18.1 20 min amrap 8 ttb 10 db hang clean and jerks 50/35 14/12 cal row https://games-assets.crossfit.com/18_1_workout11_asldkfjhaks13475JDUTEdjfha.pdf
2/22/18 wod
5×5 Strict pull-ups Then 4 rounds 50 sandbag run 10 shoulder press 75/55 20 push-ups 10 cal row 20 sit-ups
2/21/18 wod
30 burpees 30 cal bike 30 snatchs 75/55 30 cal bike 30 burpees
2/20/18 wod
Hang snatchs 1-1-1-1-1 Then 20 hang cleans 95/65 30 walking lunges 40 dbl unders 50 sit-ups 40 dbl unders 30 walking lunges 20 hang cleans
2/19/18 wod
4 min amrap 27/21 cal row 27 box jumps 27 pull-ups Rest 4 min 4 min amrap 21/15 cal row 21 box jumps 21 pull-ups Rest 4 min 15/9 cal row 15 box jumps 15 pull-ups
2/16/18 wod
40 days of lent 40 push-up 40 box jumps 40 pull-ups 40 air squats 40 kte 40 lunges 40 burpees
2/15/18 wod
3 rounds 100 m sand bag run 25 sit-ups 25 deadlifts 135/95 Rest 5 min Then 21-15-9 Cal bike Kbs 53/35 Atlas stone carry 25 meters
2/14/18 wod
20 min amrap 15 hang cleans 95/65 30/21 cal bike r row 15 kte 120 jump rope
2/12/18 wod
20 min amrap 21/15 cal row 18 walking lunges 15 stick sit-ups 12 push-ups
2/8/18 wod
5 min Strict Pull-ups Then 30 walking lunges 30 kte 30 sit-ups 30 cal bike 30 sit-ups 30 kte 30 walking lunges
2/7/18 wod
20 min amrap 3 deadlifts 135 2 hang cleans 1 push jerk
2/6/18 wod
Shoulder press 1-1-1-1-1 Push press 1-1-1-1-1 Push jerk 1-1-1-1-1 Then 3 rounds 15/12 cal bike 12 kbs 53/35 12 burpees 100 m run
2/1/18 wod
Close grip bench press 3-3-3-3-3 30 lunges 30 kte 30 sit-ups 30 cal bike 30 sit-ups 30 kte 30 lunges
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