Sunday, February 10 – Rest Day
Monday, February 11
Warm-Up: Workout & Skill Prep
WOD: 3 Rounds for Time
“Nasty Girls” [compare to 5/3/18]
*25 minute time cap. Scale for muscle-ups will be jumping ring muscle-up, or 7 strict pull-up + 7 ring dips.
Tuesday, February 12
Strength: Strict Press
WOD: For Time [compare to 8/29/17]
*10 minute time cap. Modify box jumps with box step-ups.
Wednesday, February 13
WOD Part 1: Bench Press
WOD Part 2: For Time
WOD Part 3: For Time
*Record heaviest set of 2 BP, total DU time, and total SR time.
Thursday, February 14
Strength: 3 Rounds [for quality]
WOD: 15 Minute EMOM
Friday, February 15
Strength: 10 Minute MOMO
WOD: 7 Minute AMRAP
CrossFit Games Open 16.3 (compare to 8/28/17)
*Scale for bar muscle-ups will be 6 chest to bar pull-ups or 9 jumping chest to bar pull-ups.
Saturday, February 16 – We will have a professional photographer onsite taking photos of our community in action at the 10:00AM class at CFEP, all are welcome [workout may be varied to accommodate photos.]
Partner WOD: 2 Minutes On/2 Minutes Off for 32 Minutes
*Partner 1 will complete 2 minutes of wall balls, then rest 2 minutes while partner 2 completes 2 minutes of wall balls. Then Partner 1 will complete 2 minutes of burpees to rig, then rest 2 minutes while partner 2 completes 2 minutes of burpees to rig. This will continue through all 4 movements for 2 complete rounds.
**Pairs can score their total wall balls, burpees to rig, KB Swings, & Plate Sit-Ups