Deadlift
5-4-3-2-1
Sets should get progressively heavier. Start around 75%
Rest 2-4 minutes between sets
15 min EMOM (3 Rounds)
1- 15 Deadlifts (135/95)
2- 200m Run
3- 5 Toes to Bar + 10 DB Snatch (50/35)
4- 50' Handstand Walk /75' Bear Crawl
5- Cal Bike (12/9)
Hero WOD
"Chris Kyle"
3 Rounds for Time
40 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
40 Thrusters (65/45 lb)
40 Elevated Push-ups (feet on 24/18 in box)
Strength
Heavy Turkish Get Up
Every Minute on the Minute x 10
One heavy turkish get up on the minute for a total of 10 rounds,
with 5 turkish get ups each side.
Spend A Buck
5 rounds of:
40 Double Unders
30 Abmat Sit-ups
20 Renegade Rows @ 50/35
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
20 Air Squats
20/15 Cal Bike (Performance)/ 15/10 Cal Bike (Fitness)
20 Walking Lunges (35/25)
400 Meter Run
*Athletes should be finishing the round with time remaining.
Metcon (AMRAP - Reps)
AMRAP 8:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
- Rest 4 mins -
Metcon (AMRAP - Reps)
AMRAP 6:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
- Rest 3 minutes -
Metcon (AMRAP - Reps)
AMRAP 4:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
In teams of three, complete three rounds each of:
200 Meter Run
(rest station)
25 Thrusters (95/65 lbs)
(rest station)
15 Pull-Ups
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.
*30 Min Cap*
15 Min AMRAP
19 Wall Balls
19 Cal Row
Men. 10 ft target, 9kg ball
Women. 9ft target, 6kg ball
OPEN & PERFORMANCE
Push Jerk
Build to a Heavy Set of 3
“Squeaky Wheel”
AMRAP 15:
60 Double Unders
30 Calorie Bike
10 Push Jerks (135/110)
FITNESS
Push Jerk
Build to a Heavy Set of 3
“Squeaky Wheel”
AMRAP 15:
90 Single Unders
30 Calorie Bike
10 Push Jerks (95/80)
Strength
Alt. EMOM x 12
Odd: 6 Power Cleans
Even: 15 sec L-Sit
*Build to Heavy Set of 6*
AMRAP 20:
5 Pull Ups
10 Power Cleans (115/75)
15 Push Ups
PERFORMANCE
“Bloodshot”
5 Rounds
20 Russian Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)
FITNESS
“Bloodshot”
5 Rounds
20 Russian Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (14/10)
*30 Min Cap*
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – 12 Dumbbell Push Press (50's/35's)
Minute 2 – 12 Box Jumps (24"/20")
Minute 3 – 75' Farmer’s Carry with Heavy Kettlebells
Minute 4 – 12/10 Cal Bike
Minute 5 - 12 Bench Press/ DB Bench Press
MInute 6 - 100m Run
Skill Work
10 Minutes of Rope Climb Skill Work
Met-Con
Every 3 Minutes for 15 Minutes
30 Wallballs 30/20lbs
3 Rope Climbs
Max Cal Bike/Row in remaining time
No Rest
Metcon (Time) (30 Min Cap)
Teams of 2
200 Cal. Assault Bike
200 Syncro Air Squats
Midline
3 x 25 Weighted Hip Extensions
After Each Set: 20 Hollow Rocks
Open Workout 17.5
10 Rounds for Time:
9 Thrusters (95/65 lb)
35 Double-Unders (105 Single-Unders)
Time Cap: 40 minutes
Bring your significant other for Valentine's Day for a free workout!
Sweat with your Sweetie
20 Min AMRAP
400m Run
14 Partner Facing Burpees (one holds plank other does
a burpee and jumps over)
14 Synchro Ait Squats
14 Synchro Facing Ab-Mat Sit Ups
Back Squat
20 Minutes to Establish a 1 Rep Max Back Squat
*Rest as needed between sets.*
15 min Amrap
12 Front Squats (135/95)
12 HSPU
12 Alt. Dumbbell Snathces (Total) (50/35)
Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″ – step-down from top)
10 Deadlifts (165/110)
For Time:
50 Chest to Bar Pull Ups
15 Cal Assault Bike
10 Power Cleans (185/125)
15 Cal Assault Bike
8 Power Cleans (185/25)
15 Cal Assault Bike
6 Power Cleans (185/125)
CrossFit Open Workout
"The Open" is Feb. 21!!!
Open Workout 12.3
AMRAP in 18 minutes
15 Box Jumps (24/20 in)
12 Push Presses (115/75 lb)
9 Toes-to-Bars
10 Min Skill Work:
Double Under Practice
-No Rope Jumping technique
-Penguin Drill
-Single, Single, Double, Single, Single, Double
EMOMx5: 25 Double Unders
4 Rounds (For Time):
30 Double Unders or (90 Singles)
20 Ab-Mat Sit Ups
10 KB Swings (53/35)
