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February 28, 2018

20 min AMRAP

10 Chest to Bar Pull Ups

15 Push Ups

20 single leg squats, alternating

*After every 3 rounds, run 400m

February 27, 2018

Strength:  Backsquat 3-3-3-3-3

Wod

Death by Thrusters 75/55

Start with 2 reps and add 2 reps each minute until athlete can not complete the required reps within a minute.

February 26, 2018

2 rds

1 mile run

100 sit ups

Alternative

2 rds

150 DU

100 Sit Ups

50 Burpees

25 Calorie Row

February 23, 2018

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

February 22, 2018

12-9-6

Hang Squat Cleans 165/115

Burpee Bar Muscle Ups

February 21, 2018

Strength:  Deficit Deadlifts 3-3-3-3-3

WOD

20-15-10-5

SDHP 95/65

OTB Burpee

February 20, 2018

3 rft

21 cal Row

12 HSPUs

12 Strict Pull Ups

February 19, 2018

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

February 16, 2018

Strength:  BackSquat 2x5 1xMR

18.0

21-15-9

DB Snatches 50/35

Burpees, jumping over the dumbbell

February 15, 2018

5 Rds

Rounds 1-3-5:  Row 400/300m

Rounds 2-4: 80 DU

30 KBS 53/35

30 Pull Ups

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