Weekly WODs

2/19-2/25

Monday
warm up
super squat sequence
monster walks

Strength
Squat clean 7 x 1

WOD
16 min AMRAP
10 lateral box jumps 24/20
15 single arm OH squat 55/35
20 sit ups *GHD sit ups

Tuesday
Burgener warm up and skill transfer

Strength
1 squat snatch + 1 snatch balance + 2 OHS
post heaviest load

WOD
12 min AMRAP
30 DU
10 power snatch 75/55
10 T2B

Wednesday
warm up
3 rounds
10 jumping pull ups or negative pull ups
10 box jumps
10 sit ups

Strength
Strict Press
1-1-1-1-1
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1-1
Try to increase the load on each of 15 reps

WOD
3 rounds
500m row
21 burpees
400m run

Thursday
warm up
5 min row or 800m run
20 jumping lunges
20 barbell good mornings

Strength
Deadlift
5 x 10

WOD
4 rounds
7 HSPU
7 thrusters 95/65
7 ring dips
7 box jumps 24/20
7 front squat 95/65
7 pull ups

Friday-FRIDAY NIGHT LIGHTS 3:30-7:30pm for the Crossfit Open. No regular classes on Friday evenings during the open.

warm up
Coach’s choice

WOD
18.1
TBA

Saturday
warm up
2x partner band sprints

WOD
“Lumberjack”
20 deadlift 275/185
400m run
20 KB swings 70/55
400m run
20 OHS 115/85
400m run
20 burpees
400m run
20 C2B pull ups
400m run
20 box jumps 24/20

200m run
20 dumbbell cleans 55/35
400m run

Sunday
Yoga 9-10
Open Gym 10-12