Sunday, February 23 – Saturday, March 1

Posted on February 23, 2014 by Anna Follman

This crew dominated a 16,000 meter row, 1,200 pull-ups, and 1,200 box jumps accumulatively!

 

Sunday, February 23 – No Class

 

Monday, February 24

WOD: For Time

“Chipper”

  • 10 Wall Climbs
  • 20 Thrusters (63/95)
  • 30 KB Swings (35/55)
  • 40 Push-Ups
  • 50 Wall Balls (14/20)
  • 60 Back Extensions
  • 70 Walking Lunges
  • 80 Sit-Ups
  • 90 Double Unders
  • 1 Minute Plank

 

Tuesday, February 25

Strength: Back Squat

  • 5×5

WOD: EMOM for 12 Minutes

  • 2 Deadlift (123/185)
  • 1 Power Clean (123/185)
  • 1 Hang Clean (123/185)

 

Wednesday, February 26

Strength: Strict Handstand Push-Ups

  • 2 Max Reps Attempts

WOD: 20 Minute AMRAP

  • 3 Strict HSPU
  • 5 Ring Rows
  • 15 Air Squats

 

Thursday, February 27 

Strength: Deadlift

EMOM for 10 Minutes

  • 3 reps at 75% of 1 RM

WOD: 5 Rounds for Time

  • 300 Meter Row
  • 10 TTB
  • 15 Front Squats (93/135)
  • 20 KB Swings (35/55)

 

Friday, February 28

WOD: CrossFit Games Open 14.1

10 Minute AMRAP

  • 30 Double Unders
  • 15 Snatch (55/75)

 

Saturday, March 1

WOD Option #1: CrossFit Games Open 14.1

10 Minute AMRAP

  • 30 Double Unders
  • 15 Snatch (55/75)

WOD Option #2: 25 Minute AMRAP

  • 50 Air Squats
  • 40 Sit-Ups
  • 30 Step-Ups
  • 20 Push-Ups
  • 10 Burpees
  • Getting Started

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