2/28…WOD

2/28…WOD

Warm up:TC

Skill/Strength:

Sumo Deadlifts

  • 6×2 @ 80-85% standing on 25# plates

WOD:

Row 500m

6 Min AMRAP

  • 1 Deadlift 225/155
  • 2 Box Hops 24/20″
  • 2 DL
  • 4 Box Hops
  • 3 DL
  • 6 Box Hops
  • Keep ascending for the 6 mins

Row 500m

2/23… A Hero’s Welcome

In celebration of “HAMMY” as an official CrossFit Hero WOD…we’d like welcome this long awaited tribute to our Saturday team workout!!!!!! So pair up, knuckle down and do work! When you get tired…take a moment and look over to the Hero Wall, then get back to work:)

WU: Something functional yet fun

WOD: Teams of 2 must complete:

150 pull-ups

150 push-ups

6 K row

*Reps may be broken down however you desire and both partners may work at the same time*.

2/22..WOD`

Warm up:TC

Skill/Strength:

  • Snatch Mech.
  • Hang Power Snatch 6×2 Working up in Weight
  • Hang Squat Snatch 6×2 Starting with you ended with @ power Snatch

WOD:

4 Rnds

  • 8 Power Snatch 95/65
  • 8 Bar facing burpees

Rest 1 Min

4 Rnds

  • 7 OHS 95/65
  • 14 Box Hops

 

2/20…WOD

Warm up:TC

Skill/Strength:

  • Power Clean Mech.
  • 6×2 Squat cleans you choose weight

WOD:

For time:

  • Row 150m
  • 10 Shoulder to overhead 135/95
  • Row 150m
  • 8 Shoulder to Overhead 135/95
  • Row 150m
  • 6 Shoulder to overhead 135/95
  • Row 150m
  • 4 Shoulder to Overhead 135/95
  • Row 150m
  • 2 Shoulder to Overhead 135/95
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