February 2020

WOD for Monday, Feb 17, 2020

Front Squat 2RM + Front Squat 2 x2 @today 100%

Front Squat 2RM + Front Squat 2 x2 @today 100%

Pause DT

Pause DT
5 Rounds For Time
– 12 Deadlifts
– 9 Hang Power Cleans
– 6 Push Jerks

90 sec Rest After each Round

Bar @
Rx'd @60/40
Intermediate @50/35
Beginner @35/25

LaPo 1

Lactic Power 1

3 sets of:
Row 30 sec: 4:30 min Rest b/t @Very Hard Pace

Week 2:
3 sets of:
Row 40 sec: 4 min Rest b/t @Very Hard Pace

Post Max Meters and note each round score.

WOD for Friday, Feb 14, 2020

MAP 7 (8)

MAP 7 – Altenate through:

Block A:
10min AMRAP
10 Russian Swing
10 Scapular Pullup
30 Box Jump
25/20 Cal Row

with 2 min rest

Block B:
10 min AMRAP
20 Ring Row (feet elevated)
20 Situp
10 Burpees

Post Block B avg reps

WOD for Thursday, Feb 13, 2020

Front Squat 3RM + Front Squat 1 x3 @today 100%

Front Squat 3RM
+ Front Squat 1 x3 @today 100%

J.T.

JT

21-15-9 Reps For Time
– Handstand Push-Ups
– Ring Dips
– Push-Ups

Scaling:

Intermediate: 15 – 12 – 9
Novice: 15 – 12 – 9
– BB Press
– Push-ups
– DB Glute Bridge Floor Press

Background: In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.

"JT" was CrossFit's very first hero WOD. The workout was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, July 6, 2005 (050706).

LaPo 1

Lactic Power 1

3 sets of:
Row 30 sec : 4:30 min Rest b/t @Very Hard Pace

Week 2:
3 sets of:
Row 40 sec: 6 min Rest b/t @Very Hard Pace

Post Max Meters and note each round score.

WOD for Wednesday, Feb 12, 2020

Power Clean & Power Jerk 2 x6

Power Clean & Power Jerk 2 x6 (1+1 x2)

Morrison

50-40-30-20 and 10 rep rounds of:
Wall ball shots @9/6
Box jump #60/50
Kettlebell swings @24kg/16

WOD for Tuesday, Feb 11, 2020

MAP 7 (8)

MAP 7 – Altenate through:

Block A:
10 min AMRAP
30 Air Squat
20 Situp
10 Pushup

2 min rest

Block B:
buy-in: 1mile Run
Then: ME 6 Step Burpees

Post block A avg reps

WOD for Monday, Feb 10, 2020

3 Position Snatch – Heavy Single

3 Position Snatch – Heavy Single

Post your 5 sets increment

10022020

4 sets of:
12 OHS @50/35
9 Side Bar Burpees
6 C2B
3 Strict T2B
90 sec Rope Jump

Post total time

LaPo 1

Lactic Power 1

3 sets of:
Row 30 sec : 4:30 min Rest b/t @Very Hard Pace

Week 2:
3 sets of:
Row 40 sec: 6 min Rest b/t @Very Hard Pace

Post Max Meters and note each round score.

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