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Sunday, February 23 – Saturday, February 29

Posted on February 24, 2020 by Jesse Cole

Sunday, February 23

  • Open Gym 11:00AM – 12:00PM

 

Monday, February 24

WOD: CrossFit Open 16.2ish

25 Minute AMRAP

  • 25 Toes To Bar
  • 50 Double Unders / 100 Single Skips
  • 25 Slam Ball Squat Clean (20/30)
  • 25 Toes To Bar
  • 50 Double Unders / 100 Single Skips
  • 20 Slam Ball Squat Clean (20/30)
  • 25 Toes To Bar
  • 50 Double Unders / 100 Single Skips
  • 15 Slam Ball Squat Clean (20/30)
  • 25 Toes To Bar
  • 50 Double Unders / 100 Single Skips
  • 10 Slam Ball Squat Clean (20/30)
  • 25 Toes To Bar
  • 50 Double Unders / 100 Single Skips
  • 5 Slam Ball Squat Clean (20/30)

*Scale TTB with Hanging Knee Tucks

 

Tuesday, February 25

WOD: 24 Minute MOMO

  • Bike (calories)
  • KB Swings (35/55)
  • Burpee to Rig

 

Wednesday, February 26

Strength/Skill: Every 2 Minutes for 10 minutes

  • 2 Alternating KB Turkish Get-Ups
    • Increase weight with each set if able

“Waterfall” WOD: For Total Time

  • 1 50Ft. Handstand Walk or 3 Wall Climbs
  • 10 Calorie Row
  • 20 Box Jump (20/24″)
  • 30 Alternating DB Snatch (35/50)
  • 40 Air Squat

Time Cap: 30 Minutes

Workout ENDS with 40 Air squat. (1, 1/10, 1/10/20, 1/10/20/30, 1/10/20/30/40)

 

Thursday, February 27

WOD: 90 Seconds On / 30 Seconds Off for 16 Minutes

Efforts 1-4:

  • :45 Wall Sit
  • Max Devils Press (35/50)

Efforts 5-8:

  • :45 Hollow Hold
  • Max Wall Ball (14/20) (10/10′

Post-WOD Strength: 10 Minute AMRAP

 

Friday, February 28

WOD: 20 Minute AMRAP

  • 2 Ring Muscle-Ups
  • 4 Deadlift (123/185)
  • 6/8/10… Bar-Facing Burpees

*Increase by 2 B-F Burpees Every Round

**1 RMU = 2 Ring Row + 2 Ring Dip

Post WOD TABATA:

  • Round 1:
    • MB Sit Ups (14/20)
  • Round 2:
    • Hollow Hold

 

Saturday, February 29 

PHOTO SHOOT DAY!!

**You will see the very talented Wendy Nielson taking photos of classes today. We will be doing our best to accommodate her so that she can get the best photos possible!

 

PARTNER WOD

0:00 – 8:00 : AMRAP

  • Partner 1:
    • Bike (calories)
  • Partner 2: 1 Round
    • 20 Barbell Back Rack Lunges (33/45)
    • 10 Barbell Push Press (33/45)

8:00 – 10:00 – REST

10:00 – 13:00 : AMRAP

  • Partner MB Sit-Ups (14/20)

13:00 – 15:00 – REST

15:00 – 23:00 : AMRAP

  • Partner 1:
    • Plank Hold
  • Partner 2: 1 Round
    • 20 Slam Ball (20/30)
    • 10 Strict Pull-Ups

25:00 – 27:00 – REST

27:00 – 30:00 : AMRAP

  • Partner MB Sit-Ups (14/20)

#WorkHardBeNice