WOD

02.29.20 SATURDAY

02.29.20 SATURDAY

CrossFit METCON For time with a partner:50-40-30-20-10Wall balls (20, 14)Power Cleans (135, 95)T2BCalories Bike or Row or Ski ErgRx+:(Add 16 HSPU at the end of each)

02.28.20 FRIDAY

02.28.20 FRIDAY

CrossFit STRENGTH/SKILL Strict Pull-ups: EMOM as long as possibleMinute 1: 1 RepMinute 2: 2 RepsMinute 3: 3 RepsMETCON AMRAP 17:20 Alt. DB Snatches (50, 35) (total reps)20 DB SA Push Press (50, 35) (total reps)400 Meter Run

02.27.20 THURSDAY

02.27.20 THURSDAY

CrossFit STRENGTH/SKILL Box Squat : For speed! Moderate weight METCON "BP Benchmark #6" For time:100 Double KB Front Walking Lunges (53, 35)

02.26.18 WEDNESDAY

02.26.18 WEDNESDAY

CrossFit STRENGTH/SKILL Skill Work: Choose something that needs work - this can be anything you've been struggling with. METCON "Rowing Randy" For time:2k Row25 Power Snatches (75, 55)1k Row25 Power Snatches500m Row25 Power SnatchesRx+:(95, 65)

02.25.20 TUESDAY

02.25.20 TUESDAY

CrossFit STRENGTH/SKILL 1) Push Jerk  2) Floor Press : Build to a tough set of 6  3) Single Arm DB Row  4) DB Hammer Curls   6) Ring Support: 3x10-20s.

02.22.20 SATURDAY

02.22.20 SATURDAY

Athlete Check-in: 7:30AM WOD 1 Standards: 8:00AM WOD 1 Start Time: 8:30AM ***NO REGULAR CLASS, IN-HOUSE COMPETITION ONLY***

02.21.20 FRIDAY

02.21.20 FRIDAY

CrossFit STRENGTH/SKILL Strict Chin Ups: 4x submax. METCON For time with a 20/10# vest:40-30-20-10Hand Release Push-upsAir Squats*400 Meter Run after each completed round

02.20.20 THURSDAY

02.20.20 THURSDAY

CrossFit STRENGTH/SKILL 1 1/4 Front Squats  : Build to a heavy 3  BENCHMARK METCON "Grace" For Time:  30 Clean and Jerks, 135# / 95#

02.19.20 WEDNESDAY

CrossFit METCON AMRAP 25 with a partner:1k Row30 Pull-ups30 Overhead Squats (95, 65)Rx+:(C2B Pull-ups) (135, 95)

02.18.20 TUESDAY

02.18.20 TUESDAY

CrossFit STRENGTH/SKILL 1a. Single Arm DB Bench Press  1b. Inverted Row  METCON 5 RFT:15 DB Push Press (50, 35)15 Box Jumps w. step down (24, 20)15 T2BRx+: (20 Reps per movement) (135, 95) (Add 3/2 Ring Muscle-ups after each round)

02.17.20 MONDAY

02.17.20 MONDAY

CrossFit STRENGTH/SKILL Sumo Deadlift against band : Build to 1RM  BENCHMARK METCON "BP Benchmark 4" AMRAP 10:10 Russian KBS(70, 53)10 Goblet Squats (70, 53)10 Burpees

02.15.20 SATURDAY

02.15.20 SATURDAY

CrossFit BENCHMARK METCON "Nutrition Challenge WOD" For Time:400 m run50 - Air Squats40 - Sit Ups30 - Lunges with KB (total i.e. 15/leg)20 - KB Swings (53/35)10 - Pull Ups400 m run STICK AROUND AND PARTICIPATE IN OUR "ODYSSEY HOUSE ON THE GO" EVENT!   START TIME...