WOD

WOD 2018-02-03T07:42:36+00:00

2/19/2018

CrossFit WOD:
AMRAP 20
300m Run
40 Box Jumps 24/20
50 American Swings 53/35
5

BURN WOD:
AMRAP 20
300m Run
40 Box Jumps
50 Russian Swings

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2/18/2018

CrossFit WOD:
In Teams of 2:
100 Row/Ski Buy In
100 Pull Ups
100 DB Walking Lunges (30/20)
100 Toes to Bar
100 Row/Ski Buy Out
*Choose one machine for Buy In/Buy Out*
*reps split however*
*Row/Ski split every 10 cals*

2/17/2018

CrossFit WOD:
“Holleyman”
30 rounds:
1 Power Clean 225/135
3 HSPU
5 Wall Ball Shots 20/14

2/16/2018

CrossFit WOD:
“WF-FYF”
EMOM x 30
odd – 10/7 Calorie Bike
even – 15 burpees
*scale accordingly*

BURN WOD:
“WF-FYF”
EMOM x 30
odd – 10/7 Calorie Bike
even – 15 burpees
*scale accordingly*

2/15/2018

CrossFit WOD:
5 sets:
Front Rack BB Step Ups x 16 (8/leg)
rest 1:00 bt legs
+
500m Row
rest 4:00 x 3 sets

BURN WOD:
5 sets:
Goblet Step Ups x 16 (8/leg)
rest 1:00
+
500m Row
rest 3:00 x 3 sets

2/14/2018

CrossFit WOD:
AMRAP 20
20 Box Jumps 24/20
15 Power Snatch 75/55

BURN WOD:
AMRAP 2
10 Box Jumps
10 Alt. DB Snatch
rest :30 x 10 sets

2/13/2018

CrossFit WOD:
E2MOM x 20 minutes
8-10 Power Cleans 115/75
8-10 Shoulder 2 Overhead 115/75
8-10 Front Squats 115/75

BURN WOD:
In groups of 2:
:30 Second Ski
:30 Rest
x 7 sets
+
E2MOM x 20 minutes
10 DB Power Cleans
10 DB Push Press
10 DB Lunges