02 Mar

THURSDAY 3/3/16

SWOD: Deadlift 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 45 sec. On 15 sec. Off 5 Rounds HSPU Box Jumps (24/20) T2B / K2E

01 Mar

WEDNESDAY 3/2/16

SWOD: Back Squat 1×5@55% 1×5@65% 3×3@80% 1×5@65% 1×5@55% WOD: 12 min. AMRAP 20 KBS (53/35) 20 Push-Ups 2 Squat Cleans (155/105) Rx+(185/125)

01 Mar

TUESDAY 3/1/16

SWOD: Jerk 1×5@55% 1×3@65% 5×1@75-95% 1×3@65% 1X5@55% WOD: 6 RFT 10 S2OH (115/75) Rx+(135/95) 15 Sit-Ups Rx+(20/14 Med-ball) 20 Double Unders (1:4)

26 Feb

Monday 2/29/16

WOD: CrossFit Games Open 16.1 20 min  Amrap 25ft Overhead Walking Lunge (95/65) 8 Bar Facing Burpees 25ft Overhead Walking Lunge (95/65) 8 Chest to Bar Pull ups Scaled: Front Rack Lunges (45/35) Jumping Pull Ups

25 Feb

THURSDAY 2/25/16

SWOD: Back Squat 2×5@55% 2×5@65% 5×3@80% WOD: 15 min. AMRAP 10 HSPU 10 Wall Balls 10 T2B / K2E EMOM: 1 Snatch (115/75) Rx+(135/95)

24 Feb

WEDNESDAY 2/24/16

SWOD: Clean 8 min. EMOM 1 High Hang, 1 Mid Hang, 1 Full *focus on catching low* WOD: 5 RFT 20 KBS (53/35) 20 Push Ups 20 Doubles

23 Feb

TUESDAY 2/23/16

SWOD: Front Squat 2×5@55%, 2X5@65% 5×3@80% WOD: 10 min. AMRAP 2 Thrusters (95/65) Rx+(115/75) 2 Pull Ups Rx+ C2B *add 2 reps to each movement each round*

22 Feb

MONDAY 2/22/16

SWOD: Strict Press 2×5@55% 2×5@65% 5×3@80% WOD: 7 RFT 5 Hang Cleans (115/75) Rx+ (135/95) 5 S2OH (115/75) Rx+ (135/95) 10 Sit Ups 10 Box Jumps (24/20)

20 Feb

SATURDAY 2/20/16

Partner WOD For Time: 90 KBS (53/35) 80 Wall Balls (20/14) 70 Box Jump Overs (24/20) 60 Med-ball Sit-Up Toss 50 Push-Ups 40 Pull-Ups 30 Burpees 20 HSPU 100 Singles Each

19 Feb

FRIDAY 2/19/16

SWOD: Deadlift 2X5@55%, 2×5@65% 5X3@80% WOD: 14 min. EMOM ODD – 3 Squat Clean Thrusters (135/95) Rx+(155/115) EVEN – Max Rep Doubles/Singles *Score = Total Doubles*

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